Cindy
Complete as many rounds as possible in 20 minutes of:
-5 pull-ups
-10 push-ups
-15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
-5 handstand push-ups
-10 one-legged squats, alternating
-15 pull-ups
Pick the variation that allows you to keep moving for 20 min
Teams of 3:
20:00 AMRAP-
-5 sandbag cleans
-5 Shuttle sprints (10m down and back = 1)
-5 Burpee box jumps
-5 Shuttle sprints
Pause Front Squat for load 6×3 reps
*3 sec pause in the bottom
Then
-1 min bar hang
-10 alternating one arm hangs
10min AMRAP
3-3, 6-6, 9-9… etc
-Power Cleans 115/75
-TTB
WOD
3R
– 2000m rate increase row followed by 4 min easy row
Gymnastics Bodies Hollow back press, Rope Climb, Straddle planche