GYMNASTICS WOD

12 stations 90 seconds ON / 30 seconds OFF of:
- Ring dips.
- Pistols.
- L-sit hold on the box.
- 1 leg box jumps 24"/20".
- Clapping push-ups.
- Potro's jump.
- Handstand walk.
- Kipe on boxes.
- Ring leg raises (no kipping).
- Barbell shoulder.
- Kipe on bar.
- Bumpers jump with barbell 40/20 kgs.

"EVA"
5 RFT of (cap: 45 min):
- 800 m run.
- 30 Kb Swing 32/24 kgs - 20/12 kgs.
- Pull-ups.

For time. Do it as you want.
- 100 Sit-ups.
- 100 DU.
- 100 Burpees.
- 100 Hollow Rocks.
- 100 cal row.
- 100 wall ball shots.

**Time cap: 45 min.

EMOM 8 min of:
- Odd min: 4 Unbroken Thrusters 60/ 40 kgs - 45/25 kgs.
- Even min: 8 Unbroken strict pull-ups - pull-ups (scaled).

AFAP (cap: 20 min):
- 50 Alternating 1 hand Kb Swing 24/16 kgs.
- 40 Medball sit-ups 9/6 kgs.
- 30 Toes to bar.
- 20 Strict HSPU.
- 10 Ring MU.
- 20 Alternating Kb Clean and Press 24/16 kgs.
- 30 m Farmer walking 2x32 / 2x 4 kgs Kb.
- 40 Hollow Rocks.
- 50 DU.

"31 Heroes Wod Works 8-6-11" in partners.
AMRAP 31 min of:
- 8 Thrusters 45/25 - 30/15 kgs.
- 6 Rope climbs.
- 11 Box jumps 24"/20".
** 1 partner complete the AMRAP while another partner runs 400 m with a 9/6 kgs medball. After the run, partners switch and the second partner takes over where the first left off.

"2nd aniversary workout"
AMRAP 35 min of:
- 18 Burpees over the bar.
- 8 Deadlifts @ 75% RM.
- 20 Kb Swing 24/16 kgs.
- 14 Overhead walking lunges @ 20/10 kgs bumper.

For time (cap: 15 min):
(Por equipos)
- 50 pull ups.
- 40 wall ball 9/6 kgs.
- 30 m handstand walk.
- 20 pistols.
- 100 sit-ups.

Max reps unbroken pull-ups.

Max reps unbroken push-ups.