A. Gymnastics WOD: 3 Rounds for Flexibility

10 Situp to Straddle

30s Pancake Split Hold

10 Situp to Pike

30s Deep Pike Hold Stretch



Bench Press: Increasing Load

8 by 3

Bulgarian Split Squat: Keep Load at 60% of your 1RM Front Squat for All Sets

5 by 5


C. For Time:

50 Walking Front Rack Lunge (95/65)

* Every time your Drop the BB from the Front Rack POS you must Stop and Do 5 Game Standards Burpees

40 Russian KB Swings (2P/1.5P)

30 Goblet Squats (2P/1.5P)

20 K2E

10 Over the BB (4 Count) CTF Inch Worms


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