October 4

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: 2-5 Muscle ups (in one set) into HS Hold facing wall for remainder of minute
1 min rest
1 min: 1 Legless 10ft L-sit rope climb
1 min rest

Gymnastics Woking to BASE

5 rounds

1 min: weighted or BW plank
1 min rest
1 min: Chest to ring hold for 30 sec
1 min rest

Gymnastics BASE - totem 1

1 min: 5-15 deficit push up or ring dip @ 2020
1 min rest
1 min: 5-15 ring rows @ 2020
1 min rest

C. Conditioning

In pairs one person working at a time

AMRAP 12 mins

50 over the box jumps
200m farmers walk
200 DU’s or 400 single unders or "100DU’s and 200 singles”