053020

8am Intro

9am Advanced

A. Metcon (Time)
10-8-6-4-2:
Strict Pull-ups
Strict Toes to Bar

Directly Into…

2-4-6-8-10:
Strict Handstand Push-ups
:15 Second L-Sit

SUBS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
Inverted Rows

STRICT TOES TO BAR
Reduce Reps
Feet as High as Possible with Straight Legs
Toe Raises

STRICT HANDSTAND PUSH-UPS
Reduce Reps
Box Handstand Push-ups
Double Dumbbell Strict Press

L-SIT
Reduce Time
L-Sit Hanging From Pull-up Bar
10 Weighted Sit-ups

B. Metcon (Rounds and Reps)
Gymnastic Conditioning

6 min AMRAP
6 Double Dumbbell Box Step Overs (24/20)
6 Bar Muscle-ups

Dumbbells: 50's/35's

SUBS
BAR MUSCLE-UPS
Reduce Reps
Jumping Bar Muscle-ups (Jump Off Box)
Banded Bar Muscle-ups
12 Chest to Bar Pull-ups

B. Metcon (Time)
"Sand Bar"
6 Rounds (5:00)

8 Power Clean and Jerks (115/85)
400m Run
100m Wreck Bag Run (70/50)

SUBS
RUN
500 Meter Row
400 Meter Ski Erg
1k Bike Erg
25/18 Calorie Schwinn or Echo Bike
40/28 Calorie Schwinn Bike

WRECK BAG
Sandbag
Medicine Ball
Weighted Object
Farmers Carry
Sled Push

10am Community WOD 

A. Metcon (Reps)
2 Rounds

P1 Runs 400m
P2 - Max Reps of Movement
P1 - Max Reps of Movement
P2 Runs 400m

Cal Row
Shoulder to Overhead (115/75)
Pull Ups
GHD Sit Ups
Box Jump-Overs (24″/20″)