Core: Tabata Alternating
L-Sit Hold
Plank Hold
Skill Work: Rope Climb
EMOM 12 minutes
Odd min 2 Rope climbs
Evem min 4 HSPU
You can alternatively choose to do hand stand walks on even minute instead of the HSPU
WOD:
A: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
B: Weighted Cindy (AMRAP – Rounds and Reps)
Weighted Cindy
Cindy With: 20/14 Lbs vest
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
C: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
D: Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*