Clean Wu (6 min) Then…, Hang Pwr Clean + Push Jerk + Split Jerk – 5(2+1+2) Then…, Gymnasty Skillz Pick One or Two Skillz and practice for 20 min: Handstand Walks Into HSPU or Around A Cone, etc. 15-20 ft. HS Push-ups – 3/6/9/12/9/6/3 Bar or Ring Mu – 1/2/3/4/5/4/3/2/1 Chest2Bar Kip Pull-ups – 4/8/12/8/4 Rope Climbs – 1/2/3/4/3/2/1 L-Sit Hold – :20-:30 Freestanding HS Push-ups – Reps!! Low Ring Muscle-up Drill – 5/5/5/5/5 Then…, Grid Style Race!! 10 min AMRAP: GTOH x 10 (95/65) Sprint to the End 5 Burpees Sprint Back The race goes like this: Athlete one steps up and performs 10 GTOH, he/she then racks the bar and his/her teammates act as human squat racks and take the bar from them while they sprint to the middle, perform five burpees, then sprint back to either take the place of a rack athlete or get back to the end their group line. Then…, Bicep Curls – 3 x 21s