W.U. As a group 12 min EMOTM

  • :40 sec Hollow Hold on Rack
  • :20 REST
  • :40 sec Plank Hold in Pushup
  • :20 REST

Skill: Pistols

Using Bands and Balls to develop ankle and heel flexibility

W.O.D  10 Min AMRAP of

  • 21 x Strict Pushup
  • 12 x Ring Dips

Rest 60 sec

4 Min Max effort

  • Pistols

Rest 60 sec

2 Min Max reps 

  • HSPU

CORE: 7 min Clock

  • Max reps V-Up's :40 sec on/:20 sec off
  • Max Effort Flutter Kicks :40 sec on/:20 sec off

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