Gymnastic Pushing

For Time:

50/35 Calorie Assault Bike

50 Strict Deficit Handstand Push-ups (4.5″/3″)

50/35 Calorie Assault Bike

WOD

Flashback

5 Rounds For Time:

50′ Handstand Walk O-Course (Forwards)

100 Double Unders

50′ Handstand Walk O-Course (Backwards)

10 Power Clean and Jerks (205/145)

Track Conditioning

On the 0:00 – 400m Run

On the 3:00 – 200m Sandbag Run

On the 5:00 – 400m Run

On the 8:00 – 200m Sandbag Run

On the 10:00 – 400m Run

On the 13:00 – 200m Sandbag Run

On the 15:00 – 400m Run

On the 18:00 – 200m Sandbag Run

Sandbag – 50/35

Home WOD

“White Knuckles”

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups

BODY ARMOR

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold