L-Sit Hold

3 Rounds:
Max L-Sit Hold – Hanging from Pull-up Bar
*Score is longest hold time

Jump, Pull, Push

8 Minute AMRAP of:
40 Double Unders
10 Pull-ups
10 Burpees

Push Press

Push Press
5×3
*Weight is athlete’s choice, build throughout

Rest & Practice RMUs

15 Minutes:
Rest & Practice Ring Muslce-ups/gymnastics movements

Snatching Fran

21-15-9 of:
Power Snatch (75/65)
Pull-ups

Rx+ (95/75)

Back Squat

Back Squat 5×3
*Up to 85%, build throughout

Community WOD (10:00am)

Partner WOD:
15 Minute:
800 Meter Partner Run Buy-in
Then AMRAP of:
20 Sumo Deadlift High Pull
20 Box Jumps
20 Push-ups
*Other than run, 1 partner working at a time.

Endurance WOD (7:45am)

Partner WOD:
1 Mile Partner Run
80 Slam Balls (30/20)
80 Box Jumps (24/20)
1 Mile Partner Run
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