“If you train hard, you’ll not only be hard, you’ll be hard to beat.”– Herschel Walker

A.
Gymnastic Strength:
3 rounds
1:00 Max Strict Pull Up
:30 REST
:30 Max Chin Over the Bar Kipping Pull Up
:15 REST
:15 Max Chest To Bar Kipping Pull Up
-REST 1:30

B.
MetCon:
Chipper!
50 Wallball (20/14)
40 Box Jump(24/20)
30 Lateral Bar Over Burpees
20 Power Snatch (115/85)
1,000m Row (sub 800m Run only if Rowers are occupied)

C.
Extra Credit Abs:
4 rounds
10 abmat sit up (35/25 DB)
10 abmat sit up (25/20 DB)
10 abmat sit up (bodyweight)