Gymnastics

3 Rounds, :45 On & :15 Off (9 min)
Hollow Rocks with Band
Lat Pull (feet tap box or sitting on floor)
Banded kipping pull-ups / Band T2B / Banded bar muscle up

-reminder: this is for QUALITY not QUANTITY

WOD

AMRAP 6
Max Rounds of "DT" (115/85)

1 Round of "DT"
12 Deadlift
9 Hang Power Cleans
6 Push Jerks

Rest 3 Minutes

AMRAP 6
Max Rounds of "Cindy"

1 Round of "Cindy"
5 Pull-ups
10 Push-Ups
15 Air Squats

PUREFIT

2,000M Row at a "comfortable" pace. (Turn units to Watts, to see comfortable wattage)
***We found a baseline for your 500m Row last week. The next 3 weeks we will be training to increase work capacity.

REST 5 MIN

WOD

AMRAP x 8:00 of Cindy
5 Pullups/Ring Rows
10 Pushups
15 Air Squats