A) 18:00 Strength
5-5-3-3 Back Squat
4×10 1-Leg RDL + 1-Arm Row (5R/5L)
4×10-20 Pushups

B) 6:00 AMRAP
20 Situps
12 Sunrise Planks

25:00 AMRAP:
400m Row
40 Double Unders
8 TGU (4R/4L)

24:00 EMOM
1st: 3 Bench Press
2nd: 150m Row
3rd: 16 1/2 Jiu Jitsu Get-Ups (8R/8L)
4th: 1 KB Lap (53/35)

21-15-9
Thrusters (95/65)
Burpee Over Barbell
V-ups

2:00 Rest

21-15-9
Cal Row
OH KB Swings (53/35)
Abmat Sit Ups

A) 12:00 Gymnastics AMRAP
6 Scap Raise + Pull Up
6 Dips
:40 Side Plank (:20R/:20L)

B) 12:00 AMRAP
2 Wall Walks
15 Hanging Knee Tucks
10 Goblet Squats (70/53)

Splaturday!
7am & 9am Only

30 Rounds for Time: (60min cap)
5 Wall Ball
3 HSPU
1 Heavy Power Clean