1) Conditioning
4 Rounds
5 Overhead Squats (155/105; 130/90; 105/75; 80/55)
10 Bar-over Burpees; 5 Bar-over Burpees
15 Toes-to-bar; 7 Toes-to-bar; 15 Knee Raises; 7 Knee Raises
2) Conditioning
4 Rounds
8 Strict Pull-ups; 4 Strict Pull-ups; 8 Banded Strict Pull-ups; 4 Banded Strict Pull-ups
8 Handstand Push-ups; 4 Handstand Push-ups; 8 sec. Handstand Hold+8 Push-ups; 8 Push-ups
16 Kettlebell Snatches* (53/35; 44/26; 35/18); 8 Kettlebell Snatches (35/18)
*½ of reps per arm
3) Interval (Extra Credit)
4 Rounds
1 Min AirDyne for Calories
1 Min Rest
Record Calories Per Round
320 Gym 
1) black: 11:36
2) black: 15:36
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1) 95lbs, black bob’s, brown toes-to-bar first round, blue knee raises final 3 rounds. 11:42
2) brown pull-ups, blue handstand, brown kb. 12:40
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