Fitness
Gymnastics
10 minutes practice toes to bar progressions OR 100 sit-ups for time
WOD
"Lord Varys"
12 minute AMRAP
12 pullups
12 thrusters (75/55)
Row 18/12 calories
Performance
Gymnastics
For time-60 toes to bar
WOD
"Lord Varys"
12 minute AMRAP
12 pullups
12 thrusters (95/65)
Row 18/12 calories
Competition
Gymnastics
For time-60 toes to bar
WOD
"Lord Varys"
12 minute AMRAP
6 ring muscle ups
12 thrusters (115/75)
Bike 18/12 calories