CrossFit

A: 5 Rounds each for time

New round every 3:00 (2:00 Cap)
5 Strict Ring Dips
10 Kipping Ring Dips
15 Push-ups

B: 4 RFT

6 KB TGU 3L/3R 24/16
12 Lateral Burpee over KB
18 KB Swings 24/16

CrossFit Teens

A: Open 15.2
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 65# / 45#
12 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 65# / 45#
14 Chin-Over-Bar Pull-ups

Gymnastics

C: 10:00 EMOM HSPU (AMRAP – Reps)
A. 10:00 EMOM UB HSPU or Push-up

Progressions as below
1. Knee Pushup
2. Pushup
3. feet inclined pushup
4. Pike HSPU @31×1
5. Hspu Eccentric only 6 seconds
6. HSPU Kipping
7. HSPU Strict

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