*For time 
40 calories on bike

*For time 
40 Calories on Rower

*For time
40 Bar facing burpees

*For time
Repeat one of the above- your choice

Image may contain: 1 person, smiling, standing
Kehla

3 Rounds not for time
1 minute Handstand Hold (accumulate)
21 GHD sit-ups 
15 Hip extensions
*weighted ab mat sit-up scale for GHD’s, plate good mornings for hip-back
extensions

3 Rounds for time
7 strict muscle ups 
50 air squats
800m Run or 1,000m row

Image may contain: Jason Hembury, standing
Jason – RV

A.

Strict toes to bar 
*3 max sets, can add a med ball also. Scale-Strict knee to elbows/ knee raises as high as possible 

B.

8 Rounds every 2 minutes- 90 seconds of work + 30 seconds rest 
30 double-unders
8 Toes to bar
Max DB power cleans (40/25)

Image may contain: 1 person, shoes
Rachel

5 Rounds
21 back squats (135/95 Rx from the floor)
1 legless rope climb
*1 scale to regular rope climb

Image may contain: 2 people, people sitting and shoes
Tuck – putting in the work

A.
12 min alt EMOM 
Even – 4 squat cleans 
Odd – Hand Stand balance practice

B.
*3 rounds* 
15 squat cleans (135/95) 
15 ring dips

Image may contain: Alexa Nolte, smiling, standing
Alexa AKA photo ready