A:
10min skill of your choice (i.e. pullup, dip mechanics)

B:
30min AMRAP for quality
400m Run (or 500m row)
10 Turkish Get Ups@ LIGHT WEIGHT (5/side)
20cal on a machine of your choice
10 strict T2B (or 10 strict hanging knee raises
20cal on another machine of your choice
10 Barbell Good Mornings @ LIGHT WEIGHT

1:00 rest (rehydrate, shake out legs) & repeat this
procedure until you hit the 30min mark

DO THIS @ 80% EFFORT, CRUISE THROUGH IT!!


GYMNASTICS WOD

A:
C2B kipping/butterfly
introduction and follow up

B:
HS hold with box support

C:
Team of 2: 5 rounds
1 min work , 1 min rest
3 HSPU + 9 push ups + min. 30‘‘ ring swings

D:
Core complex