Fitness
Gymnastics
4 rounds
10 dips+10 pushups
Rest 2 minutes
WOD
"Doctor Octopus"
20 minute AMRAP
20 pullups
20 db box step ups (35/20)
Run 400 meters
Performance
Gymnastics
4 rounds
15 dips+15 pushups
Rest 2 minutes
WOD
"Doctor Octopus"
20 minute AMRAP
20 pullups
20 db box step ups (50/35)
Run 400 meters
Competition
Gymnastics
4 rounds
5 weighted dips+10 dips
Rest 2 minutes
WOD
"Doctor Octopus"
20 minute AMRAP
10 bar muscle ups
20 pistols
Run 400 meters