1. Wu Wod: Three sets of: Wall Walks x 3 reps V-Up x 10 reps Bridge-Ups x 6 reps of 5 second holds http://gymnasticswod.com/content/bridge 2. Strength: Take 15 minutes to build to today’s 3-RM Deadlift Followed by… Six sets of: Clean pull x 3 reps @ 70% of deadlift weight Rest 90 seconds 3. Wod: Complete as many reps as possible in 4 minutes of: 3 DB Push Press (17.5kg/10kg) 3 Knees to elbows 6 DB Push Press (17.5kg/10kg) 6 Knees to elbows …and so on, moving up the ladder. Rest 2 minutes, and then… Complete as many reps as possible in 4 minutes of: 1 Handstand Push Up 1 Toes to Bar 2 Handstand Push Ups 2 Toes to Bar …and so on, moving up the ladder. 4. Abs: Two sets of: L-Sit Flutter Kicks (with locked knees) x max time/reps. Rest 60 seconds Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps. https://www.youtube.com/watch?v=pehI8P4Dn-o&feature=youtu.be Rest 60 seconds Seated L-Sit Double Leg Lifts x 30 reps Rest 2 minutes between sets