Gymnastics:

 

9 minute EMOM:

Min 1: :30 L-Sit Hold
Min 2: 25 Hollow Body Rocks
Min 3: 20 Handstand Shoulder Taps

L-Sits can performed on rings, parallettes or boxes.
Handstand Shoulder Taps can be freestanding or scaled is against the wall

Metcon:

Every 2 min for 10 min:
50 ft. Handstand Walk
5 Bar Muscle Ups

Scale for HS Walk is 25ft.
Beginner for HS Walk is Bear Crawl

 

LeanFit:

8 rounds for time of:

300m Row
8 Burpees
8 Toes to bar
Rest 1 minute

 

DE:

3 rounds for time of:

15 Clean & jerks (135/95#)
15 Bar muscle-ups
800m Run

Media:
Wednesday April 25, 2018