“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

CAP 16


3 Supersets:
10 Dumbbell Floor Press
35 Low Banded Rows https://www.youtube.com/watch?v=wiyVfcpY34o&feature=youtu.be

Alpha

Gymnastics Focus
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Deficit Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Deficit Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Deficit Handstand Push-ups

Or

Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Handstand Push-ups

Odd Object
For Time:
100' Handstand Walk
100' D-Ball Carry (150/100)
10 D-Ball Cleans Over 40’’ Box (150/100)
100' D-Ball Carry (150/100)
100' Handstand Walk

*After Each D-Ball Clean: Vault Over 40’’ Box