Gymnastics Strength: Chin Ups Every 2:00 x 5 sets 6-8 Chinups *Add a band as needed or scale to Inverted Barbell row with 22X2 Tempo Conditioning: 10 Rounds for Time (16 Min Cap) 5 Toes 2 Bar Run 100 Meters 3 Deadlifts Comp: 365/250 Fitness: 265/180 GPP: 185/135, V Ups or Toes 2 Target (above...Read More

WOD 1: Teams of 3 12 min AMRAP16 ALT DB Snatches16 V-ups16 DB Thrusters8 Calories on Bike Follow the leader style. One partner starts on snatches, when they are done they move onto v-ups and partner 2 then starts snatches.WOD 2: Teams of 310 min AMRAP 60 Plate Hops60 Plate Ground to OH60 Plate Bent over rowsOne person working, one...Read More