CrossFit Tuesday:

Strength:

Complex: (Power Snatch+ 2 OHS): 6 x 1

Front Squat: 2 x 4, 3 x 3

Accessory:

GH Raise: 3 x 7

Conditioning:

3 Rounds for time-

10 HSPU

15 Weighted AB-Mat Sit-Ups

20 Alt. DB Power Snatch

Masters Tuesday:

Gymnastics/Strength:

Sumo Deadlift: 3 x 10

-THEN-

3 x 7: Strict Pull-Ups (Palms Facing Face)

3 x 10 Strict Rings Dips

3 x 3 Freestanding HS Hold Attempts

3 x 10 Tempo Hollow Tucks (X131)

Conditioning:

10 Minute AMRAP-

30 Double-Unders

7 Barbell Thrusters @ 95/65#

7 Lateral, Over the Bar Burpees