STRENGTH:

#gymasticsskill

Ascending Ladder for 5 Minutes: 

2 Strict Handstand Push-ups (Scale to Strict DB Press or Box Handstand Pushups) 

2 Calorie Row or Assault Bike

4 Strict Handstand Push-ups (Scale to to Strict DB Press or Box Handstand Pushups)

4 Calorie Row
…
Continue to Add (2) Rep to Each Movement 

Rest 2 Minutes 

Ascending Ladder for 5 Minutes: 

2 Kipping Deficit Handstand Push-ups (4″/3″) (Scale to no Deficit or DB Push Press)

2 Calorie Row or Bike

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row
…
Continue to Add (2) Rep to Each Movement

WOD:

#sixflags

Every 3:00 x 6 Rounds: 

15/12 Assault Bike  or (21/15 Row or 21/15 Calorie Bike Erg)

30 Double Unders (45 singles)

6 Power Snatches (95/65lbs) Rx+115/75lbs  (Rx++3 Power Sntaches – A good starting place for the first round could be around 55-60% of your 1RM snatch

*Want rounds done by 2:30 mark

CASHOUT:

#runningconditioning

On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run