Monday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 and 9:30 AM
Speed and Agility Private Team Training: 5:45 PM
High Fitness: 7:30 PM

CrossFit Workout
SWOD
Strict Gymnastics Benchmark
[On the 0:00]
Max Unbroken Strict Handstand Push-ups

[On the 2:00]
Max Unbroken Strict Pull-ups

[On the 5:00]
AMRAP 4:
1 Pausing Strict Handstand Push-up
1 Pausing Strict Pull-up
2 Pausing Strict Handstand Push-ups
2 Pausing Strict Pull-ups

Add 1 Rep Per Round

[On the 10:00]
AMRAP 4:
1 Pausing Ring Dip
1 Pausing Ring Row
2 Pausing Ring Dips
2 Pausing Ring Rows

Add 1 Rep Per Round

WOD
27-21-15-9:
Row Calories
Overhead Squats (95/65)

Burn Workout

25 min Cap
Suits are as follows; face cards are 10 reps
ClubsPlank to pike
DiamondsPlyo Squats
SpadesSingle arm Plank push-ups
HeartsLateral jump over rower/DB
Jokers500 meter row/ 4oo m run

At-Home YouTube Workout: https://youtu.be/LfSZBirwmWg
For Time:
75 Double Unders, 27 Double Dumbbell Front Squats
75 Double Unders, 21 Double Dumbbell Front Squats
75 Double Unders, 15 Double Dumbbell Front Squats
75 Double Unders, 9 Double Dumbbell Front Squats