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