CrossFit

GYMNASTICS
EMOM 12:
MINUTE 1: 15s Hollow Hold
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 50 Ft. OH KB Carry each side
METCON

For time:
30 DB Push Presses (50, 35)
60 Abmat Sit-ups
90 Double Unders
20 DB Push Presses
50 Abmat Sit-ups
100 Double Unders
10 DB Push Presses
40 Abmat Sit-ups
110 Double Unders

Rx+:(60, 40) (T2B in place of Abmat Sit-ups reps of 40-35-25)

BootCamp

STRENGTH/SKILL
Three sets of:
1) Med-Ball Hamstring Curls x 10-12 reps
2) 100m Rowing Sprint (AFAP)
3) Sandbag RDL x 10 reps
4) Plank Hold x 60 seconds
METCON
Complete as many rounds and reps as possible in 8 minutes of:
10 Box Dips
10 Burpees
20 Sandbag Squats