Warm-up:
4 Sets:
Jog 200m
15 Hollow Rocks
10 Cuban Rotations
5 Kettlebell Windmills/side
Gymnastics:
10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c)
3) Transition Rock
Parter WOD:
AMRAP 30 w/Partner
5 Pullups
10 Pushups
15 Squats
300m Run w/Medicine Ball
This workout is performed you go/I go style on the pullup, pushup, and squat, and the run is performed together. A round would look like this:
Partner A does 5 pullups, then Partner B does 5 pullups. Partner A does 10 pushups, then Partner B does 10 Pushups. Partner A does 15 squats, then Partner B does 15 squats. Then Partner A and B complete the run together, trading off the medicine ball as necessary/desired.
Extra Work: Assault Bike 100/75 Calories For Time