1) Finish warm-up with 3 rounds:
25/7 Cal of air dyne/assault
32' Handstand walk (4 mats out 4 mats back)
2) Strict Press 5 x 2 (90%)
3) Push Press 5 x 2 (90%) don't have to be TnG
4) M/F partner's ideally
For Time:
400m Run (together holding a band)
40 Wallballs (20/14)
40 Box jumps (24/20)
- Must hold WB for partner to get reps split evenly
-Box jumps must switch height split reps evenly
5) Pick a gymnastics movement you are working on and within 5 minutes of finishing #4 hit 10-40 reps depending on what it is. Muscle ups/Bar Muscle-ups can be 10ish C2B 30ish etc. Do them as fast as possible
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