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

B) 12:00 AMRAP
2 Wall Walks
30 Sit-Ups
10 SL RDL (5R/5L)

A) 10:00 Strength
Deadlifts
5×5 @ 75%

B) 15:00 AMRAP
15 Cal Row
15 KB Cleans
8 SL Broad Jumps (4R/4L)

Benchmark Workout!
“Hansen”
5 Rounds for Time
30 KB Swings (53/35)
30 Burpees
30 Abmat Sit-Ups

A) 12:00 Strength
Superset x 6 Rounds
3 Hang Squat Cleans
10 MB Slams (20/14)

B) 12:00 EMOM
1st: Max Handstand Hold (:40)
2nd: Max L-sit Hold (:40)
3rd: Max Pull Up Hold (:40)

For Time (26:00 Cap)
Buy In: 1000m Row (total)
Then..
5 Rounds
50 Box Jumps
50 Mountain Climbers
150 Singles
Cash Out: 8 Laps (total)

28:00 AMRAP
1 Wreckbag/KB Lap
20 MB G2O
1 Wreckbag/KB Lap
20 Push Ups
20 V-Ups