8 Mins. for Quality

5 Inchworms

5 Air Squats (3 Second Pause at the bottom)

10 PVC Pass Throughs

200m Run

Gymnastic Conditioning

On the Minute x 10:

1 Set of Strict Handstand Push-ups


• Starting out the day with some gymnastics stamina work

• Within each minute, you’ll complete a single set of strict handstand push-ups

• While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets

• Pick a number from the beginning that you think you can hold throughout




Sandbag Cleans (100/70)


Aerobic Threshold Intervals

On the 3:00 x 7 Rounds:

400 Meter Run

Home WOD


3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run

Body Armor

Alternating Tabata:

1. Banded Pull Aparts

2. Hollow Rocks