Wednesday 1/8

CFP:
A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

B. For time:
Run 400 Meters
155/105 lb Squat Cleans x 9 reps
Run 400 Meters
Squat Cleans x 6 reps
Run 400 Meters
Squat Cleans x 3 reps

CFF:
A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

B. For time:
Run 400 Meters
Hang Clean + Front Squat x 5 reps
Run 400 Meters
Hang Clean + Front Squat x 4 reps
Run 400 Meters
Squat Clean + Front Squat x 3 reps