FITNESS Pyramid 50 Burpees 45 KBS 40 Ring Rows 35Wall Balls 300 m row 25 squats 20 push ups 15 sit ups 10 deadlifts (105) for time CrossFit 10 x 3 Hang Power Clean Barbell Drops 10x2 work 85% *off of rack* Gymnastics Conditioning 4x6 HSPU strict *deficit if you can* rest 1 min between sets 3x12 HSPU Kipping rest 1 min between