1. AMRAP 8' - very easy pace!!
- 100m jogging
- 10 inchworms push-ups
- 15 banded lat. pulldowns
2. 4 rounds for time
- 500m row
- 21 empty bar thrusters
- 12 C2B or jumping C2B
3. Gymnastics I. / 5 sets
- 30" hard effort ski
rest 30"
- 30" hard effort row
rest 30"
- 20m HSW or 40m Bear walks
4. II. / 5 sets
- 10 moderate tempo down- ups
rest 30"
- 3/5 RMU / scaled RMU
rest 30"
- 3/5 BMU / Jumping BMU
5. Acc. Work / 3 sets
- 15 reverse hypers