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Mono + warmup: 

6-9-12-15-12-9-6 cal

Warmup:

3:00 Blood Flow +

Warmup

2x: 

300m Row (Progressive every 100m)

Warmup:

3:00 blood flow 

Solo”

22 Min AMRAP 

22 Wall Balls 

22 Cals 

22 DB Renegade Rows 

22 Weighted box step ups 

22 V-ups 

“Double Feature” 

In teams of two 

12 Min AMRAP 

“Team DT” 

Alt Rounds 

“You go, I go”

12 DL 

Warmup:

2 rounds

:90 bike/ski/row (progressive every :30)
5/5 single-arm Side Plank Shoulder Circles

10 Scap Pull-ups 

5 KB Windmills, each side 

10 Reverse Goblet Lunge

Warmup:

Machine

100m/200/300/400/500m sprints

:15 rest in between

Into:

10 cat cows

20 banded Good Mornings

10 scap Pull-ups

20 banded Squats

Warmup:

30/25 cal machine

20 banded Good Mornings

:30 Wide Grip dead hangs

20 PVC pass throughs 

into

Snatch Warm-up: 
Hang High Pull + Muscle Snatch + Snatch Balance

Warmup:

3 x
1:00 Easy Ski or Row 
5 S/A Russian Swings + 5 Snatch + 5 KB Windmill, each arm
10 Floor Facing Angels
5 Scap Pull-ups + 5 Kip Swings 

Gymnastics