Capstone WOD
Ring Dips, Box Jump (24 in.)s, Front Squats, Double Unders, Kettlebell Clean & Presses, etc.
For Time:
30 Ring Dips
50 Box Jump (24 in.)s
30 Front Squats 95 lbs
50 Double Unders
30 Kettlebell Clean & Presses 1.5 pood
50 Burpees
10 Handstand Push-ups

Post total time.

Endurance Box WOD
4-6 x 2:00 TT, rest 4:00 (run)
Run: 4-6 x 2:00 TT, rest 4:00

Team Capstone WOD
1 Mile TT (run)
Run: 1 mile TT

Push-up (hand release)s, Muscle-ups, Overhead Squats
4 rounds for time of:
30 Push-ups (hand release)
5 Muscle-ups
21 Overhead Squats (95/65)

Post total time.

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