WORK (Tabata style)

Max O. is better... That is good...
Prayers work and so does the Doctor!
But prayer doesn't hurt!!! Just remember that...

Warm-Up
4 Rnds:
50s Light Bike/Row
10s Fast Bike/Row
3 Walkouts
5 Scap Retracitions

2 Rnds (low intensity)
3 Strict Pull Ups
6 Kip Swings
9 HR Push Ups
12 Slow Air Squats
15 Sit Ups

GYMNASTICS WORK
Not for time, just move thru at a comfortable pace
0-5 min:
5 Horizontal Ring Rows
20s Hollow Rocks

5-10 min:
2 Wall Walks
2 Pausing C2B Pull Ups*
*2sec Pause at top... Sub Pausing Chin-Over Bar Pull Ups if  you have no C2B

10-15 min:
10 HS Weight Shifts
3 Bar MU (3 C2B + 3 Bar Dips)

Jerk Skill
Every 90s x 6 sets (climb)
1 Pause Push Jerk
1 Pause Split Jerk

LEG STAND
Alternating Tabata Protocal (20s work/10s Rest)
Back Squat (Empty BB)
D/U

20s Max # Back squats...then 10s Rest...20s Max D/U...10s Rest...Max # Back Squats...continue for 8 sets each!!! 8 minutes of Working!!!
Record however you like...

Klonowski ~ Did the Leg Stand with us... BS & Single Unders... 12 was ave for BS!
Stan ~ BS ~ 13-12-12-13-13-13-17-19 / Singles ~ 43-50-50-50-48-47-50-48
Wendt ~ BS ~ 14-13-13-13-13-13-14-14 (107) / D/U ~ 23-24-32-30-31-25-34-21 (220)
tb ~ BS ~ 13-13-13-13-13-14-14-14 (107) / D/U ~ 37-40-36-41-35-40-31-31 (291)

You alone, have I grieved by my sin; have pity on me, O Lord.