Kristen getting after it on the Airdyne!

Warm-up
15′ Alternating Minutes
5 Inch Worms
10 KB Swings
10 Toes to Bar

Gymnastics
Accumualte 5′ in Plank
-then-
3 Rounds for Quality
15″ HSPU Negative
25′ HS Walk
30″ Partner HS Hold

Open Prep
12′ EMOM
Even: 15 Wall-Balls
Odd: 25 Double-unders

Metabolic Conditioning
Competitive
7′ AMRAP
3-3, 6-6, 9-9, etc.
Thrusters (115/75)
Chest to Bar Pull-ups

Intermediate
7′ AMRAP
3-3, 6-6, 9-9, etc.
Thrusters (95/65)
Pull-ups

Intro
7′ AMRAP
3-3, 6-6, 9-9, etc.
Thrusters
Ring Rows