STRENGTH/SKILL

A. 4 sets

A1. 2KB Front Squat/; 42x1; 6-8; rest; 30 sec

F: 1DB/KB

P/S: 2DB/KB

A2. Strict Pull Up 21x1; 4-6 reps; wtd as needed, rest 30-60 sec

F: Negatives; 40A1 x4-6,

[sub down to ring row]

P/S: bwt or weighted

WOD

"Aerobic GymNASTY"

12 min AMRAP

AerobicPower/Turn Over/Gymnastic

40x Double Under

20x Wall Ball

10x Toe to Bar

rest 30 sec active after each round

F: 100x Single Under + 15x Wall Ball + 10x Hanging Knee Raise/Sit Up

P: As Rx

S: Each movement Unbroken