WOD Thu Dec 20

Warm-up

3 Difficult Paused Ring Rows
6 Dips/Push-ups
12 Box Step-ups @ 24/20
3 Rounds For Quality Reps

Work

1 Min Work, 3 Min Rest X 6:
8 Double Russian KBS @ 24/16
6 KB Push Presses @ 24/16 / Push-ups
AMRAP Cal Bike for Remainder

CompTrain

Gymnastic Conditioning
5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk 
10 Squat Cleans (60%) + 20' Handstand Walk 
8 Squat Cleans (68%) + 40' Handstand Walk 
6 Squat Cleans (75%) + 60' Handstand Walk 
4 Squat Cleans (83%) + 80' Handstand Walk 
2 Squat Cleans (90%) + 100' Handstand Walk