A.
Four sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hanging Knee Raises
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds

B.
Three rounds for time of:
250 Meter Row
25/20 Push-Ups

A.
Four sets of:
Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Farmer’s Carry x 40 Meters
Rest 60 seconds

B.
In teams of three, alternating complete rounds, complete five rounds each of:
15 Kettlebell Swings
10 Goblet Squats

A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Every minute, on the minute, for 20 minutes, perform:
5 Burpees
10 Kettlebell Swings