Announcement:

Dr. Dorian will NOT be in tonight.

A great shot of one of our heats of Murph!

 

Warm-up
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on –

Examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

 

Conditioning
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees