WARM UP: 2 Rounds: 5 Strict Dips 5 Dead Hang Pull Ups 5 Pistols/Assisted Pistols each leg 30 second hollow rock or L-Sit hold WOD: 1 Min @ Each Station Double Unders (2 reps count as 1) OH Squats K2E Box Jumps (24 inch) 4 Rounds Rest 1 Min Between RX = 75/55

WARM UP: 2 Rounds: 5 Strict Dips 5 Dead Hang Pull Ups 5 Pistols/Assisted Pistols each leg 30 second hollow rock or L-Sit hold “WOD ” 10 Pullups 5 Broad Jumps 5 Ring Dips 6 RFT RX = CTB Pullups PHA = 30 MU For Time

WARM UP: 2 Rounds: 5 Good Mornings (45/35/PVC) 10 Spilt Squats Each Leg 10 Scapular Pull Ups 30 second handstand hold “WOD” 20 Power Cleans 1 Mile Run (hillpoint) 20 Front Squats 800 M Run (hillpoint) 20 Deadlifts FOR TIME RX = 135/95

WARM UP: 2 Rounds: 5 Strict Dips 5 Dead Hang Pull Ups 5 Pistols/Assisted Pistols each leg 30 second hollow rock or L-Sit hold “WOD” Press – 3, 3, 2, 1, 1 Back Squats – 4, 3, 2, 2, 1, 1 Record Best Lift (80% Start) 3 Sets of: Ring Dips GHD Situps/Situps Push Press [...]

WARM UP: 2 Rounds:   5 Good Mornings (45/35/PVC) 10 Spilt Squats Each Leg  10 Scapular Pull Ups 30 second handstand hold   WOD 50 Double Unders 20 KB Swings, then   10 Pullups 10 Pushups 15 Squats 6 Rounds, then   50 Double Unders 20 KB Swings FOR TIME RX = 2/1.5 pood Advanced [...]