Sat
A. Warm Up
2 rounds
10 Burpee over partner and under bridge
20 partner wall balls
10 wall ball partner sit ups
B. Skill Work
5 rounds
Gymnastics Totem 2+
1 min: 5-10 HSPU
1 min rest
1 min: 5-10 L-sit Pull Up
1 min rest
Gymnastics BASE - totem 1
1 min: 10-15 sec top of ring hold into 10-15 sec bottom of ring hold
1 min rest
1 min: Max Top of pull up hold
1 min rest
Gymnastics Woking to BASE
5 rounds
1 min: 10-15 weighted sit up
1 min rest
1 min: Chest to ring hold for 30 sec into 5 ring rows
1 min rest
C. Conditioning
In teams of 3 - AMRAP 20 min
400m Farmers Walk (2 sets of KB)
300 DU (split amongst group) 2 singles = 1 double
200m Run with 1 KB each
100 swings @ 32/24kg
50 T2B
25 DB Manmakers @ 25/15kg