WOD Tue Jan 12

Gymnastics Conditioning

5 Rounds For Time:
3/1 Ring Muscle-Up / 3 Strict Pull-ups
6/3 Strict Handstand Push-ups / 6 Push-ups

6 Minute Cap

Work

“Delight”

15 Minute AMRAP:
12 Box Jump Overs @ 24/20
12 Deadlifts
9 Lateral Bar-Hop Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups / Pull-ups (should be unbroken)
6 Push Jerks

Barbell @ 155/105

Weight should be scaled so that sets remain nearly unbroken throughout the workout

Home Gym

15 Minute AMRAP:
12 Burpee + Air Squat
9 Deadlifts
6 Hang Power Cleans
3 Push Press (sub for push-ups)