TABATA WARM UP

:30 WORK / :20 REST x 6:

- Machine

- Dead hang

- Wall sit hold

ACCESSORIES

3 Sets:

- 5 / 5 Single arm floor press + 8 Dual floor press

- 12 Low bar pull ups

- 12 Alternating DB biceps curls

GYMNASTICS WOD

AMRAP12: “Cindy”

- 5 Pull ups

- 10 Push ups

- 15 Air Squat

* Every Round : 200m Machine

COND. WOD

AMRAP15:

- 100 Skipping Rope

- 10 DB hang clean and jerk (R)

- 10 Cal Row / SKi / Run

- 10 DB hang clean and jerk (L)