CrossFit

GYMNASTICS
EMOM 12:
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold
MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.
MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)
MTECON

AMRAP 14 with a partner:
100 Air Squats
80 Calorie Row
60 KBS (53, 35)
40 Box Jumps w. step-down (24, 20)
20 Burpees

Rx+:(Burpees over the Rower) (10 Strict HSPU after Burpees)

BootCamp

STRENGTH/SKILL
Three sets of:
1. Bulgarian Split Squats x 8-10 reps each leg
2. Medicine Ball Hamsting Curls x 15-20 reps
3. Ring Rows x 12-16 reps
METCON
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs