Daily updates

"Divide & Conquer"

AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar

Fitness – 50 Single Unders or 30 seconds of Double Under Practice / Barbell Weight (115/85) / Toes To Target(Eye Level)
Sweat – Any other modifications of Double Unders / Keep barbell weight light and focus on technique / Abmat Sit-ups or Knee To Chest

AFTER PARTY

Gymnastics Conditioning

Every 2:00 x 4 Rounds:
5 Strict Chest to Bar Pull-ups (Strict Pull-ups or any variation of Pullups)
15/12 Calorie Schwinn Bike
5 Bar Muscle-ups (Strict Chest to Bar or Banded Chest to Bar)

Score is Slowest Round

"Tri-Sprint Intervals V2"

5 Rounds:
AMRAP 4:
400 Meter Run
30/20 Calorie Bike Schwinn
Max Calorie Row

Rest 4 Minutes Between Rounds

Fitness – Decrease Calories by 5
Sweat – Decrease Calories by 5 and Shuttle Runs by 10

"Take a Lap"

4 Rounds:
40 Second Hanging L-Sit
200 Meter Farmers Carry (50's/35's)
1 Minute Side Plank (Each Side)

Fitness – 40 second Knee Tuck or Hollow Hold / Kettlebell weight(35/26)
Sweat – 40 Abmat Situps / Keep kettlebell weight light

"Goat Day"

On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2

-or-

"Moat Day"

On the Minute x 20:
Minute 1: 15 Wallballs (20/14)
Minute 2: 15/12 Calorie Row