Four Rounds for Time: 100m Run 15 Wall Ball Shots 12 Knees to Elbows 10 Power Cleans (135/95) 200m Run 15 KB Swings 12 Burpees to Bar (both hands) 10 Sit-Ups
Take 15-20 minutes and practice gymnastics skills of your choice.
Ex: Rope Climbs, Muscle-Ups, Strict/Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, Handstand Walks etc.
Tabata Mash-Up Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises: Kettlebell Swings (53/35) Push-Ups Box Jump-Overs (24/20) Prone Plank HoldComplete all 8 sets of one exercise before moving on to the next.
3 Sets NOT For Time: :60 of Double Under practice 12-15 Hollow Rocks OR V-ups 4 Turkish Get-ups