12-22-15

Gymnastic: 

3 rounds 

1 L-sit rope climb*

1 rope climb 

Rest 2min between rounds 

*scale w/ 2 half height L-sit rope climbs or 5 L-sit pull ups 

Crucifix hold  

3 x 30sec 20/10 DB 

http://youtu.be/CX7R75YUgF4

S/S

5 rounds for quality 

3 barbell roll outs 

6 V-ups 

9 butterfly sit ups 

WOD: 12min AMRAP

10 Push ups 

8 Burpee box jumps 20/14

6 Deadlifts 185/115