Main – WOD
Warm-up
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Gymnastics
Handstand Push-ups (2-6 Reps Every Minute on the Minute)
12 Minute Handstand Push Up Volume
Metcon
Metcon (Time)
3 Rounds for time:
10 Deadlifts (155/105)
15 Slam Balls (25/20)
20 Jumping Split Squats
Rx+
3 Rounds for time:
10 Deadlifts (185/125)
15 Slam balls (30/25)
20 Jumping Split Squats