Gymnastics
15min working on free standing handstand holds or handstand walks
Strength
Hang Clean (3×3 @ 75% 1RM)
**Use pads to get barbell above knee
**Full squat clean
**Full squat clean
Strength
Hang Snatch (3×3 @ 75% 1RM)
**Use pads to get barbell above knee
**Full squat snatch
**Full squat snatch
WOD
“Communication Breakdown”
5min AMRAP
4 Hang Squat Snatches (105,65)
8 HSPU
–2min Rest–
5min AMRAP
18 Sit Ups
30 Dubs (x3)
–2min Rest–
5min AMRAP
4 Hang Squat Snatches (105,65)
8 HSPU
**Score total reps of each round
4 Hang Squat Snatches (105,65)
8 HSPU
–2min Rest–
5min AMRAP
18 Sit Ups
30 Dubs (x3)
–2min Rest–
5min AMRAP
4 Hang Squat Snatches (105,65)
8 HSPU
**Score total reps of each round
**Enjoy this 48 themed WOD!
Midline
4 Rounds
30sec Plank Hold
30sec Superman Hold
30sec Plank Hold
30sec Superman Hold