WOD:

#Bubbles

12 min AMRAP

10 Burpees

25 Double Unders

STRENGTH:

Every 2min for 12 min (6rds)

200m Run (1st Drive) + 5 Deadlifts (315/225) Scale to approx 65% of 1 RM Deadlift

COMPETITORS:

1. Track Session (or on a True Form Runner)
3 minutes on, 1:30 Rest
2 minutes on, 1:00 Rest
1 minute on, :30 rest
:30 on, :15 rest
1 minute on, :30 rest
2 minutes on, 1:00 Rest
3 minutes on

2. Gymnastics Conditioning
A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed
B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed
C. 1 x max rep unbroken Strict HSPU

3. Conditioning
“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight

4. Midline Conditioning
3×10 GHD Presses – Press bar over your eyes.
3×10 Ring In/outs
3×10 Glute Ham Raises