A Gymnast’s Party

4 Rounds, 5:00 Clock:
75′ Handstand Walk Buy-in (25′ Lengths)

Then AMRAP w/Remaining Time Of:
10 Box Jumps (24/20)
10 Burpees
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off after buy-in

Level 2: Max 90s HS walk OR 5 wall walk buy-in. (20/16″)
Level 1: 5 No push-up inch worms, Box/Bar Burpees (8″/45lb plate), Box Mountain Climbers

Back Squat 5-3-3-3

Back Squat for load:
#1: 2×5 reps @ 70%
#2: 2×3 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×3 reps @ 85%

A Powerlifting Gymnast

4 Rounds For Time:
10 Deadlifts (225/155)
10 Toes-to-Bar

Level 2: (155/105), Toes-Near-Bar
Level 1: (105/75), V-ups OR Box Mason Twists

Shoulder Press 5-5-3-2

Shoulder Press for load:
#1: 2×5 reps @ 70%
#2: 2×5 reps @ 75%
#3: 1×3 reps @ 80%
#4: 1×2 reps @ 85%

Friday Is For The Reps

3 Rounds For Time, Incrementing Reps & Alternating Movements:
10, 20, 30 Overhead Squats (95/65)
100, 75, 50 Double Unders

Level 2: (75/55), DU Practice: 2 mins, 1min, 1 min
Level 1: Front Squats (45/35) OR Goblet Squats (25/15)

Hanging W/My Buddy For 35:00

With 35:00 On The Clock With A Partner:
4k Row Buy-in

AMRAP w/Remaining Time Of:
20 V-ups
20 Push-ups
20 Over-Unders
https://www.youtube.com/watch?v=iHydcAEYu-M
*1 Partner Working At A Time Throughout Workout

Level 2: Alt. Arm & Leg V-ups, Banded Push-ups, Over-under: jump to side, crawl under
Level 1: 3k Row, Wall Mountain Climbers (L+R=1), Bar Push-ups, 20 Cal. Bike for over unders OR broad jump + up down = 1 over-under

2k & 100

10 Rounds, Every 3:00
200 Meter Run
10 Pull-ups
*Rest remainder of 3:00

Level 2: Banded Strict Pull-ups
Level 1: 100 meter run/walk, ring rows

Fast & Furious 12

12:00 AMRAP of:
100 Meter Haunted Luggage Carry (50/35)
12 Poltergeist Wall Strikes (20/14)
5 Frankenstein Hoists (155/105)
*Suitcase carry = 5 reps

Level 2: (30/20), (14/10), (105/75)
Level 1: (25/15), (10/6), 15 KBS (25/15)

Haunted Luggage Carry = Suitcase Carry
Poltergeist Wall Strikes = Wall Balls
Frankenstein Hoists = Power Cleans

That Runner Has Pecks & Hops

For Time:
800 Meter Run
20 Push-ups
20 Box Jumps (24/20)
800 Meter Run
30 Push-ups
20 Box Jumps
800 Meter Run
40 Push-ups
20 Box Jumps

Level 2: Banded Push-ups, (20/16″)
Level 1: 200-400 meter run/walks (aiming for ~4minutes)

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