Gymnastics
Every 2:30 minutes, for 15 minutes (3 sets each), rotate through the following stations:
Rope Climb (4)
No more than 4 ascents
(Scale to Knotted Ropes OR 4 Sit to Stand Reps)
(Scale to Knotted Ropes OR 4 Sit to Stand Reps)
Freestanding Handstand Hold Work (1)
Accumulating 1-2 minutes of inverted work
Metcon
Three rounds for time of:
800 Meter Run
20 Dumbbell Thrusters (50/35lbs)
800 Meter Run
20 Dumbbell Thrusters (50/35lbs)