Happy Birthday Cassie!

Desert Sky Fitness – H.I.I.T.

Gymnastics Warm-Up (No Measure)

Row/run 400meters


10 Superman to Hollow Body

10 Kick ups/ Handstand walks

20 Kips

30 second L-sit (rings or parallets)

Metcon (AMRAP – Reps)

EMOM Alternating for 10 Minutes:

3 Muscle Ups

Max Handstand Hold Attempts for 30 seconds
Modify muscle ups and handstand walk as needed

Record Total MU

Metcon (Time)

For Time

25′ Handstand Walk


Alt Single DB/KB Snatch (53/36)

Wall Balls (20/14 10/9)

25′ Handstand Walk

Written by: Ralph

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  1. BS low - raalintoity high! Really good answer!

  2. during the commercial break before Final Jeopardy, a kid in the audience asked if there had ever been a three way tie. Alex said no and the champion overhead that and intentionally forced a three way tie.