WarmUp
Row 500m
3 Rounds
:10 L-Sit
5 PullUp
10 KBS
1) Take 20:00 to work on Gymnastic skill of choice.
2) 5 Rounds ForTime
5 L-PullUp
10 KB Snatch
Run 200m
Cool
Roll

CF Burn (9am, 6:30pm)
Warm Up
3 Rounds
Row 250m
Run 200m
Couch 2:00/Leg
1) EMOM6
Even PullUp x 5 reps
Odd PushUp x 5 reps
2) AMRAP20
Row 10 cal
20 DB WalkingLunge 30/20#
10 DB PushPress 30/20#
10 MedBallClean 20/14#
10 Burpee
Cool
Roll

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