A) 18:00 Strength
4-4-3-3-3 Bench Press
5×8 Wtd. RDL
5×16 DB Bent Over Row (8 per arm)
5×16 Wtd. KB Split Squat (53/35) (8 per leg)

B) 5:00 AMRAP
10 Broad Jumps
10 MB Slams
15 Abmat Sit Ups

A) 8:00 Gymnastics Practice
3 Handstand attempts
:20 L-sit
20 Hollow Rocks

B) For Time (15:00 Cap)
150 Wall Balls
*Every time you break = Run 1 “L” Lap

Climb the ladder: (Start at 6 and go up by 2) (26:00 Cap)
Burpees
KB Swings
Cal Row

A) 10:00 Strength
5×3+1 Power Snatch OH Squat
3 Power Snatches + 1 OH Squat = 1 set

B) 4 Rounds for Time (15:00 Cap)
10 Shoulder to OH (95/65)
50 Double Unders
6 Sled Pushes (135/90)

A) 6:00 Gymnastics Practice
Pull Ups
V1. 3 Strict Pull Ups
V2. 3 Kip Swings + 2 Kipping
V3. 2 Kip Swings + 1 Eccentric Pull Up
10 Pike pulses

B) 18:00 AMRAP
2 Heavy Deadlifts
10 Close Grip Push Ups
10 SL Squats
3 “L” Laps (Clockwise)

24:00 AMRAP
30 Wreck Bag Walking Lunges
30 MB G2O
500m Row