Prep

1) Foam roll wherever you need it x 2min

2) AMRAP 5:

2 each Spiderman Lunge

5 each Box Step-ups

5 each Banded Bird Dogs

A.

Gymnastics Skill Work

8:00 to accumulate volume of:

10s Hanging L-Sit Hold or Bar Hang

10s Ring Support or Box Support

10 Alternating Pistols or Box Pistols or 10s each Pistol Bottom position hold

B.

Changemaker Challenge

Teams of 2

AMRAP 15

Max Calorie Assault Bike

Max Meters Farmers Carry (53/35)

C.

Plate Figure 8s

2 x 10 each direction. Rest 60s.