Warm up

200m run
20 Hollow rocks
20m bear crawl
20 super mans
200m run
20 Wall balls
20 Baned P/A
20 Kipping swings
200m run
10 HPC
10 Front Squats
10 Push Jerks

Class & Gz

“Bane” (30min Cap)
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man 85/62.5kg

“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks

Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit