Warm Up

6 min AMRAP

- 1 min machine

- 2 wall walks

- 8 kip swings

Strength/Skill - 20 min

- Gymnastics Open Gym (Muscle-ups, Handstands, Double-unders, etc...)

Conditioning - 16 min

4 min AMRAP

- 10 cal machine (alternate: bike, row, ski)

- 20ft HS walk

-Rest 2 min-

4 min AMRAP

- 5 deadlifts @ 225/155 (RX+ @ 255/185)

- 5 bar muscle-ups

-Rest 2 min-

4 min AMRAP

- 10 DB snatches @ 50/35

- 5 HSPU (RX+ *deficit)

*Deficit Heights:

- Men: 45 + 45

- Women: 25 + 45