A) Gymnastics Skills Warm-Up
Three sets, not for time, of:
Rope Climb (with legs) x 2 reps
Unbroken Chest-to-Bar Pull-Ups x 6 reps
L-Sit x 20-30 seconds

3 x 2/4/20 sec

B) Four rounds for time of:
205 lb. Deadlift x 6 reps
Ring Dips x 8 reps

Part 1: 4:44

Rest exactly 3 minutes, and then:

Three rounds for time of:
24" Box Jump x 10 reps
Handstand Push-Ups x 10 reps
24 kg Kettlebell Swings x 20 reps

Part 2: 10:00

Rest exactly 2 minutes, and then:

Two rounds for time of:
20 Hand-Release Push-Ups
50 Double-Unders

Part 3: 2:51

20min AMRAP

6 Hang Power Cleans 95/65

9 Thrusters 95/65

12 Push ups

Round = 4 + 2/3

Front Squat 3x4rep

Hang Snatch (just above knee): 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest as needed

"Jack" - AMRAP in 20min of:

10 push press 115/75 lbs
10 KB swings 1.5/1.0 pood
10 box jumps 24"/20"

5 miles stationary bike: 18:33 - b/c someone else was on the only tread mill on the base

4.25 mile run: 33:34

Every 2min on 12min (6sets) perform 2 reps of pull ups with extra weight

10 rounds for time w. a partner, you go, I go style:
40 Single Unders
30 Mountain Climbers (left + right = 1 rep)
20 Air Squats
10 Toes to Bar
5 Squat Thrusts

*After each set complete a partner Wheelbarrow of 40m (20m each). *Work is NOT split. One athlete completes all of the listed work while their partner rest.
*Each athlete will complete 5 total rounds each.
20:00 Cap

Pull-up with extra weight 4x6 reps

1000 Meter Row
15 Ring dips
750 Meter Row
15 Ring dips
500 Meter Row
15 Ring dips
250 Meter Row
15 Ring dips