1) 2rds For Time: (30min Cap)
30 Toes to Bar
30/20cal Row
30 Strict Handstand Push-Ups
400m Run
15 Bar Muscle-Ups
30/20cal Row
*Every time you break on a gymnastics movement you must perform 40 double-unders. Limit to 8 penalties
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
Front Squat 1 set of 5 reps @55% 1 set of 3 reps @65% 1 set of 2 reps @75% 1 set of 2 rep @ 80% 1 set of 1 reps, 83-85% (same weight as last time) -then- 3 sets of 2 reps @ 88-93% 6min Partner Relay
