Workout of the Day"Underground" For time: 100 double unders, 50 AbMat sit-ups, 25 HSPU 80 double unders, 40 AbMat sit-ups, 20 HSPU 60 double unders, 30 AbMat sit-ups, 15 HSPU 40 double unders, 20 AbMat sit-ups, 10 HSPU 20 double unders, 10 AbMat sit-ups, 5 HSPU -Every 3 minutes...

Gymnastics work:  Strict Handstand push-ups and Strict Pull-ups On the 0:00, for time:  50 strict HSPU(5 minute cap)On the 7:00, one set: Max strict unbroken pull-ups  On the 10:00: Workout of the Day:   "Bubbles" AMRAP in 12 minutes: 8 barbell facing burpees 25 double unders ...

Strength:  Snatch Technique On the 1:30 x 5 sets: 1 hang snatch high pull 1 hang squat snatch 1 snatch high pull 1 squat snatch 0:00 - 50%, 1:30 - 55%, 3:00 - 60%, 4:30 - 60%, 6:00 - 60% of 1RM snatch Gymnastics skill + Strength: On the 1:30 x 7 sets: X amount...

Gymnastics conditioning:  HSPU On the 2:00 x 5 sets: 50' single DB overhead walking lunge (50/35) Max strict HSPU in time remaining   Workout of the Day: "Sucker Punch" 21-18-15-12-9: KB swings (55/35) Thrusters (75/55)...

Strength:  Snatch On the 2:30 x 5 sets: 3-position power snatch 3-position squat snatch Barbell load - 55% of 1RM snatch Gymnastics conditioning: Option 1 -  For time, with a 10:00 time cap: 30 strict HSPU 30 kipping HSPU *On the 0:00, and every 2:00 thereafter:  15/12 calorie Assault bike Option 2 -  For time, with a...

Strength:  Bench press  0:00 - 5 @ 75% 3:00 - 3 @ 85% 6:00 - 1+ @ 95% Gymnastics conditioning: On the 3:00 x 4 rounds: 15/12 calorie row 40 double unders Max kipping HSPU in time remaining...

Gymnastics skill work:  Sit-ups + HSPU 6 rounds of a 1:00 window: 20 AbMat sit-ups + max kipping HSPU in time remaining. -Rest 1:00 between each round   Conditioning work: AMRAP 2:30:  Burpee box jump overs Rest 1:00 AMRAP 1:30:  Burpee box jump overs Rest 1:00 AMRAP :30:  Burpee box jump overs -RX box is 24/20,...

Gymnastics/conditioning work: Every 2:00 x 5 rounds: 18/12 calorie row Time remaining inside each 1:30 window, max HSPU *At the 1:30 mark of each round, athlete should stop.  Mandatory rest 1:30-2:00 on each round.   Strength:  Push Jerk On the 2:00 x 5 rounds: 0:00 - 5 push jerks 2:00 - 4 push jerks 4:00 -...

Strength/skill:  Deadlift/HSPU 5 giant sets: 5 deadlifts @ 65% of 1RM 40% of estimated max kipping HSPU Rest 1:00 between sets Workout of the Day: "Luck of the Irish" 5 rounds: 1:00 calorie bike 1:00 burpee box jump overs (24/20) 1:00 deadlifts (135/95) 1:00 rest...

Gymnastics skill work:  Row/HSPU Every 90 seconds x 6 rounds: 18/14 calorie row Max kipping HSPU -Score for this portion is the lowest round. Workout of the Day: "Flashback" 3 rounds for time of: 400 meter run 20/15 calorie Assault Bike 20 KB swings (55/35) -Compare to 2/23/17 ...