WARM UP
An 8 Minute AMRAP:
2 Air Squats
2 Push Ups
Add one Rep each Round
2 Air Squats
2 Push Ups
Add one Rep each Round
GOATS
For 25 Minutes Practice the following Gymnastic / Bodyweight Skills :
Wall Walks
One Legged Squats
Kipping Pull Ups
Kip Swings
Rope Climbs
Double Unders
Hand Stand Push Ups
Wall Walks
One Legged Squats
Kipping Pull Ups
Kip Swings
Rope Climbs
Double Unders
Hand Stand Push Ups
WOD
GTOH & BURPEES
EMOM for 12 Minutes:
3 Ground to Over Head (100#W; 135#M) (Even Minutes)
3 Burpees Over Bar (Odd Minutes)
Keep Track of the time you finish each round and try to meet or beat that time.
