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A.
3 rounds NOT for time of:
20 GHD sit-ups
20 hip extensions
50-ft. handstand walk, 10 attempts max (20 shoulder taps in a pike)
B.
run 800m
50 double-unders
max burpees
AMRAP 7 minutes
score burpees

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Holly

 

Five 3-minute rounds of:
10 box jumps
10 front squats
Row for max calories
Rest 3 minutes between rounds

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Hugo

A.
Muscle Up Progression – 10 minutes of progression work

B.
12.1
AMRAP 7 
Burpees

C.
Not for time: 
Ab wheel x10
Weighted Plank x:30 
Superset x3

Triceps Project
Dumbell Skull Crusher (lower to shoulder) x12
Overhead banded extension x20
Superset x3

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Andy

A.
1RM Clean- squat or power – 20 minutes

B.
Open WOD 15.4
AMRAP 8 minutes
3 Handstand Push-ups
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
6 cleans

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Bubby