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5 Rounds for time:

12 Thrusters (95/65)
12 Pull-ups
12 Burpees-over-bar

Rest 2 min between rounds.



Gymnastics 12 pm

Skill Work: A focus on Hollow Body Positioning

Push-ups and Air Squats


A) Hollow Rocks/Arch Rocks (Supermans)


B) Push-ups/Air Squats




TABATA: 20 seconds of work. 10 seconds of rest.  Alternate between exercises in order.


Tabata #1)  Air Squats/Hollow Rocks (16 total rounds)


Rest 2 minutes


Tabata #2  Push-ups/Supermans (16 total rounds)


Record lowest round for each movement

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