CrossFit

Strength Push Press

7-7-7-7 55% +

Gymnastics Skill

40 Sec on 20 sec off, for 3 rds

1 - Strict Box Dips

2 -Toes 2 Bar or L Swing prac

3 - Pistols

Amrap 12 Mins

20 Burpee Box Jumps

30 V-Snaps

40 DB Hang Snatch *MD

50 Double Unders / 1min Attempts

Endurance Bootcamp

4 Min Row

4 Min Bike

4 Min Amrap 2 Hindu + 4 Cossack + 4 Abmats + 4 Wall Balls

Intervals:

6x300m Runs Then straight into

1 - 1 Min Wall sit

2 - 15 Burpees

3 - 15 Abmats

4 - 1 Min Wall Sit

5 - 15 Burpees

6 - 25 Abmats

**1 Min Rest after the exercise is complete for that rd.