Gymnastics
A. OTM x 15:
Minute 1: 1 Strict Muscle Up w/5- second negative
Minute 2: 1 Strict Deficit HSPU (you choose the height)
Minute 3: 10 Hollow Rocks + 10 Arch Rocks
Conditioning
**Same as class here; feel free to jump in
A. Complete as many rounds and reps as possible in 5 minutes of:
50 Foot Sandbag Carry (150/100 lb)
50 Meter Run
Rest 5 minutes, then…
B. Complete as many rounds and reps as possible in 5 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
Rest 5 minutes, then…
C. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-ups
10 Front-Racked Reverse Lunges (115/75 lb)
Rest 5 minutes, then…
D. Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatches (60/40 lb)
150 Meter Row
Full Range Competition Training 
Coming to you live from Holiday Inn Woodbridge, VA. Trying to catch a nationals ball game tonight so no time for a workout….said anyone BUT ME. GOBBLE GOBBLE BITCHES IM OUT HERE GETTING A QUICK SNACK.
DID 50 BURPEE THRUSTERS WITH 20# DB A HAND BECAUSE I HAD TO BE QUICK. I SWEAT AND WAS RUTHLESS ABOUT CLEANING IT UP. NO APOLOGIES SEE YOU CANDY ASSES FRIDAY.
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Gymnastics: done
Conditioning:
A.7 whoa that bag got old real quick
B. 5+4
C. 5
D. 4
Really fun doing it with a big crowd
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Gymnastics: completed after the workout
MUs on low rings with band very slowly up and down
HSPU on 25s and 2 10s for a deficit
Conditioning
A. This was by far the least painful segment for me, 7 rounds.
B. 3 rds + 7. Alanna and I shared the 44#
C. dear god my pull ups were terrible, crossing fingers they magically get better in 3 days. Really need to spend some more time on the bar. 4 rounds even.
D. Trying to remember all the things spatch taught me. 3 rounds + 10 snatches.
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