Reps (10-7-5-3-1-1-1)

·         Beginner: 3 x 30’s Advanced 3 x 45’s

3 rounds for time

·         10 pistols

·         15 ring pushups

·         20 wall ball situps

2 sets

12 reps of around the world

(There and back = 1) *Scale as needed

(B)

Double KB Overhead squat

10-10-10-10

Rest as needed between rounds

Every Minute on the minute perform:

Beginner:

• 10 Hollow body rocks
• 5 Strict Pull ups ( Mod: Ring rows/ Band assisted)

Advanced:

• 15 Hollow Body rocks
• 5 strict pull ups (w/ 15lbs)

B) 3 rounds for time

• 15 box jumps( While holding a Medicine ball)   20"/16"     (9kg/7kg)
• 10 ring dips ( Mod: parallel bars)

Beginner:

10 rounds Cindy /

Advanced:

10 rounds Mary

Compare times from 11-10-11

Warm-up

• Row 300m Slow
• then
• 500m Fast

Repeat 4 rounds

Then address any Flexibility

Metcon: 3 rounds for time

15 DB Thrusters 45#/30# ( per hand)

75 Double unders

2 rounds:

• 10 strict pull-ups
• 10 Gymnastic kip Pull ups
• 5 Butterfly

• 10 Planche Pushups/Regular
• 10 Clapping push-ups
• 5 HeSPU (headstand Pushup)

• 10 Sit ups
• 10 Tuck Crunch
• 5 Hollow Body rocks

• 10 Squats
• 10 frog jumps
• 3/3 pistols (per leg)