Primarily Indoors
Warm-up
5 Burpees
60 Singles
5 Muscle Cleans
30 Double Unders/ 60 Singles
10 Single Leg V Ups
30 Double Unders
Mobility
Calf Mash
Pull Up Bar Lax Ball Trap Smash
Skill
Handstand Walk
Wall Facing Plate Walks
Strength/Conditioning
E4MOM20
1. 10 Bar Facing Burpees
30 Double Unders
10 Power Cleans*
2. 12 Bar Facing urpees
30 Double Unders
8 Power Cleans
3 14 Bar Facing Burpees
30 Double Unders
6 Power Cleans
4. 16 Bar Facing Burpees
30 Double Unders
4 Power Cleans
5. 18 Bar Facing Burpees
30 Double Unders
2 Power Cleans
*Choose your weight – increase as able
**Report a weight for all 5 intervals. Should be aiming for :90s rest
Gymnastics WOD
AMRAP 8
10 Strict Toes to Bar
50’ Handstand walk
10 Alternating Pistols
Scale
AMRAP 8
10 Straight Leg Raises
3 Wall Climbs
10 Modified Pistols or KB Goblet Reverse Lunges
Extra Work
Every 2:30 x 5
12 GHD Sit Ups
6|4 Muscle Ups*
25ft OH DB Lunges 2×50|35
*Muups Ideally done in 1 set – scale the # or to C2B Pull Ups