1. Gymnastics Stamina

5 sets of:

10 beat swings + max rep bar muscle ups

2. CFO wod

The Ghost 6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

3. Accessory

Posterier Chain Protocol 2:

3 sets of:

6 Glute/Ham raises

8 Weighted Lunges

10 Straight Legged Deadlifts