Warmup

Core –

2 min plank

50 1 leg vsnaps

Gymnastics

Every 2 min x5

Row 20/14 cal

Max hspu

Rest 2 min

Score= hspu

WOD – For Time:

9 min cap

RX

50 – WB (20#/14#)

40 – Pistols (Alternating)

30 – BJ Overs (30”/24”)

20 – Deadlifts (275#/195#)

10 – Bar Muscle Ups

Scaled/Masters

50 – WB (20#/14#)

40 – Pistols OR 80 – Lunges (Alternating)

30 – BJ Overs (24”/20”)

20 – Deadlifts (225#/155#)

10 – Chest to bars OR 20 – Pull Ups

Icebreaker

50 – WB (14#/10#)

40 – Lunges (Alternating)

30 – BJ Overs (24”/20”) – Step Overs

20 – Deadlifts (155#/105#)

10 –ring rows