All Levels

Strength
A. 4 Sets of:

A1. 20m Front Rack Yoke carry(AHAP)
A2. 5/5 Front Rack reverse Lunges(alternating, out of rack)
A3. 5 V-Ups @1112

Metcon
B. Death by:

1 Push Up + 1 Box Jump

then 2 + 2, 3 + 3,...

Gymnastics

Strength
Handstand Strength Work