ACTIVATION

3 Rounds:

30 Seconds Each:

1. Easy-Moderate-Hard Bike

3. Push-up to Down Dog Video

4. Russian Kettlebell Swings (Light Weight)

5. Single Unders

GYMNASTICS

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap. This is a repeat from the start of the training cycle.

GYMNASTICS CONT..

Strict Pull-Ups (On the 7:00…)

1 Set:

Max Unbroken Strict Pull-ups

This is a repeat from the start of the training cycle.

WOD

TripAdvisor

AMRAP 5:

Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

HOME WOD

Gravity”

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees

Home WOD

“Gravity” (No Equipment Version)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-Ups

20 Pushups

10 Reverse Burpees

https://youtu.be/mvTkmqg3oWQ

https://youtu.be/WCEuVr-n_OY