Workout

3 ROUNDS FOR TIME
40 KB Swings (53/35)
40 Box Jumps (24/20)
40 Hand Release Push-ups
400m Run

Capacity Work 
3 ROUNDS FOR TIME
40 Russian KB Swings 
40 Box Step ups
40 Push-ups to object 
200m Run  

Homework

SNACK WORK
LOWER BODY

3 - 5 SETS
1:00 Wall-sit Hold
12 Goblet Squats (AHAP)
8 DB Box Step-overs (AHAP)

-Rest 2:30 b/t Sets-

UPPER BODY

3 - 5 SETS 
10 DB Arnold Presses @ 3111
9 Deficit Push-ups
6 Strict Ring Dips @ 3211

-Rest 1:30 b/t Sets-

ACCESSORY

Accumulate 2:00 Top of GHD sit-up Hold
*Every Break = 20 v-ups  

 CONDITIONING

With A Partner...
100 Cal Bike
100' HSW
100 DB Snatches (75/50)
100' HSW
100 Box Jumps Overs (30/24)
100' HSW
100 Cal Bike

*Break up movements however!

GYMNASTICS

10 MINUTES
Practice free standing handstand hold

EMOM x 30 MINUTES
Min 0-10: 1 Legless Rope Climb Every :30
Min 11-20: 3 Burpee Muscle Ups
Min 21-30: 8 Toes to Bar + 30 Double Unders

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