4/7 WOD

Warm-Up 2 rounds 200m run 10 push-ups 10 sit-ups 10 air squats Strength - Gymnastics Skill Pull-up progressions or kipping work 3 rounds: 5 strict pull-ups / ring rows 10 hollow rocks 2 rounds: 2 C&D

Warm-Up 200m row 10 push-ups 10 ring rows 15 band pull-ap arts Bench Press 4 x 5 Accessory: 3 rounds: 10 DB Flys on ground 8 skull crushers Workout-AMRAP 20 12 DB Squat Snatch Alt 10 toes-to-bar 12 bo

Warm-Up 3 rounds: 10 jump squats 10 PVC pass-throughs 5 inchworms 20 jump rope Strength -Power Clean Build to heavy 3 3x3 Accessory: 3 rounds: 10 box step-ups Workout 8 Rounds FT. 10 power cleans (95/