Jump, Climb, Swing

4 Rounds for Time:
10 Box Jumps (24/20)
20 Mountain Climbers (L+R=1)
30 Kettlebell Swings (50/35)

Two Round Tuesday

2 Rounds
6 Minute AMRAP of:
20/16 Calorie Row
20 Wall Balls (20/14)
20 Hang Power Cleans (75/55)

*Rest 90 seconds between rounds. Pick up where you left off.
Rx+ (95/75)

Getting Upside Down

15 Minutes of handstand push-up and handstand practice.

Have HSPUs & Handstand Walks? Test max HSPU negative & handstand walk distance

Substitute HSPUs for seated press or pike push-ups
Substitute handstand walks for shoulder taps in pike or on wall

Strict Pull-ups

2 Rounds:
Max Strict Pull-ups
Rest ~1 Minute
Max Kipping Pull-ups
Rest ~1 Minute
Max Negative Pull-up
*Score is total of max strict + max kipping pull-ups between both rounds. Add longest negative pull-up to notes

Partner Friday – You Go, I Go

15 Minute AMRAP – 1 Partner Does an Entire Round While the Other Rests
1 Hang Power Snatch @80%
1 Squat Snatch
5 Burpee Box Jumps (24/20)
10 Wall Balls (20/14)

Rx+ Add 2 Ring Muscle-ups, 30/20lb ball

Core Superset

3 Rounds:
15 GHD Hip Extensions Straight Into
15 Barbell Sit-ups

Barbell Sit-ups: https://www.youtube.com/watch?v=6gGFnXo_BQ0

BRADSHAW

10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders

Stretch & Roll Out

Let’s take some time at the end of class to stretch and roll out. 10-15 Minutes – try to hit everything.

Get some good sleep, hydrate, and eat well today. Tomorrow there’s a hero WOD coming!

15 Minutes for Mashed Potatoes!

15 Minute on the clock:
800 Meter Row Buy-in

AMRAP With Remaining Time Of:
20 Ring Rows
20 Push Press (75/55)
100′ Bear Crawl

Rx+ 25′ Handstand Walk

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