W.O.D.:

Strength: 3sets: cap 12min.

BB Z-Press 10-12 (RPE-6-7)

Strc.HSPU/ Kipp. HSPU 12-15

Team of 2: For Time: Cap: 35min.

Bay in: 1200m Ergo (Row/Ski)(Bike/Run 4000)

30 SandBag Over Shoulder

30 Sync. Sit Ups

40 SandBag Squats

30 Sync. Sit Ups

50 SandBag Over Bar

30 Sync. Sit Ups

Bay out: 1200m Ergo.

Gymnastics Class

12 EMOM
40 sec. Negative L-Sit
30 sec. Negative Wide Pull Up
40 sec. Negative Bench Dips

Teams of 2
20 AMRAP

20 Russian Push Up
26 Toes to Bar
20 Narrow Pull Up
26 DB Push Up
25 Sync. Air Squat