All Levels

Power Cluster
A. Technical max of:

2 Power Clusters


Metcon
B. Drop down to 65% of A.:

30 Power Clusters for time


Metcon
C. 2 Rounds for total reps of:

1:00min Push-Ups
1:00min Pull-Ups
1:00min Sit-Ups
1:00min Air Squats

Gymnastics

Gymnastics
A. 5 Sets of:

A1. :10s Front Lever
A2. :10s Back Lever

B. 5 Sets of:

B1. 5 Negative Body lever (slow descent)
B2. 5 Headstand Pike/Straddle press

C. Establish a 1RM Weighted Pull-Up & Weighted Ring Dip(or 5x5 scaled)