Gymnastics

In team of Three:

Accumulate 60 strict HSPU in a relay format.

Accumulate 60 Strict Pull Ups in a relay format.

CAP, 12minutes


Endure

For time Complete:

30 Clean and Jerks, 60/ 40

60 Box Overs

90 cal row

Note: Partition this up as desired.


CAP, 20mins

Back Squat

Every 2:00 x 5

Back Squats


Sets 1-4:

5 reps, 75%


Sets 4-5:

Max Unbroken Back Squats, 80%


Sport Intervals

3:00 AMRAP

35 Double Unders

15 Thrusters, 35/ 25


3:00 Rest


3:00 AMRAP

35 Double Unders

10 Thrusters, 45/ 30


3:00 Rest


3:00 AMRAP

35 Double Unders

5 Thrusters, 55/ 35

Clean and Jerk

Every 2:00 x 6

1 Squat Clean

1 Power Clean

1 Push Jerk

1 Split Jerk


Sprint Sport

For Time:

21-15-09

Burpee Box Overs

Push Press 40/ 30


__________


Burn Class


50 Rds:

3 Burpees

3 Medball Cleans

3 Push Ups

3 Down Ups

3 Air Squats


In remaining Time (if time remains) Max Cal AAB/Rower/Ski


TC 50min


__________


Online Class


WOD:

For Time:

100 Ground to overhead

75 Jumping Jacks

50 Burpees


TC: 15min


Accessory:

Max Plank Hold

1min Rest

Max Push Up Hold

2min Rest

60% Plank Hold

1min Rest

60% Push Up Hold


Finisher:

40 Mountain Climber

30 Knee Lifts

20 Air Squats

10 Down Ups

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider