Workout of the Day

1) GB Front Lever
2) GB Side Lever
3) GB Manna

15min amrap:

Each partner completes one round of the following
-15 cal row
-7 handstand pushups
Then…
3 sets of:
-100ft waiters walk (each arm)
-200ft suitcase carry (each arm)

*Each partner must complete a the weighted carry segment with one arm ( the same arm through the whole 100 or 200 ft segment) before switching

30 minute EMOM:
-Minute 1- 8/6 calorie airdyne

-Minute 2- 1 round of cindy (rx’d 5 pull-ups, 10 push-ups, 15 air squats or scaled 3 pull-ups, 6 push-ups, 9 air squats; may keep reps as 5/10/15 but scale to ring rows, push-ups from knees).

-Minute 3- 12/10 calories row

WOD

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Aim for 1RM with good form and record these numbers