Gymnastics not for time:

Assault / row

M 21-18-15-12-9

F 15-13-11-9-7

Kipping deficit HSPU

10-8-6-4-2

WOD

4 Rounds of AMRAP 4, Rest 4:00:

Part #1 – On the 0:00, AMRAP 4:00:

35/25 Calorie Row

35 x 10m Shuttle Sprints

Max Power Cleans (135/95)

Rest 4:00

Part #2 – On the 8:00, AMRAP 4:00:

30/21 Calorie Row

30 x 10m Shuttle Sprints

Max Power Cleans (155/105)

Rest 4:00

Part #3 – On the 16:00, AMRAP 4:00:

25/17 Calorie Row

25 x 10m Shuttle Sprints

Max Power Cleans (185/135)

Rest 4:00

Part #4 – On the 24:00, AMRAP 4:00:

20/13 Calorie Row

20 x 10m Shuttle Sprints

Max Power Cleans (205/145)