W.O.D.:

Strength: 10 Emom:

1. Tempo Back Squats 5 reps %80-85
2. 6 Broad Jump + Vertical Jump (1 B.J+1 V.J)

Metcon: Team of 2

18 Amrap:

Box Jump Overs 30 (60/50kg)

alt.DB Snatshes 40 (22.5/15kg)

Every 2 min. Sync. weig.Sit Ups 12 reps

CORE: 2-3 sets

Foot Elv. Plank 30-40sec.

Foot Elv. Mount.Cmimber 12 each leg

Gymnastics Class

Teams of 2
For Time (Cap: 30 Min.)

5 Rounds
12 Wide Pull Ups
12 One Leg Diamond Push Ups
16 Alt. Reverse Lunges
16 Toes to Bar
12 Chin Ups
12 Wide Push Ups
5 Sync. Burpee

rest 2 min.

5 Rounds
12 Narrow Pull Ups
12 Handstand Push Ups
20 Crunch
20 Bench Dips
12 Spiderman Push Ups
12 Commando Pull Ups
5 Sync. Jump Squat