Choose 1 WOD Option...Whichever you DO NOT do today you will do the other tomorrow. WOD Option 1: 1.  Conditioning 10RFT: 7 SDHP (95/65#) 7 Front Squats 7 Push Jerks 5.  Gymnastics Conditioning Ninjas:  8x4 Unbroken ring or bar Muscle-ups, Ring Hip Taps Advanced:  10x3 Unbroken ring or bar Muscle-ups, Ring hip taps Intermediate:  16x2 Unbroken Muscle-ups, Ring hip taps Novice:  30x1 Unbroken Muscle-ups, Ring hip taps *Compare times to last Monday. Rest as much as needed between sets. The goal isn't to beat your time, but to simply compare and learn. WOD Option 2: 1.  Conditioning AMRAP 4: 27 Cal Row 27 Burpees 27 Chest-to-Bar Pull-ups Rest 2:00 AMRAP 4: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 2:00 AMRAP 4: 15 Cal Row 15 Burpees 15 Pull-ups 2.  Stamina Conditioning EMOMx7: 6 C2B Pull-ups 30 Double-unders Nutrition Challenge: Week 3 has arrived! This week we are adding NO legumes, lentils & beans to our list of food avoidances. Half way!! We've been hearing great things from increased energy to increased WOD performance! Keep up the good work...it will pay off in the end!