Thursday- Goat

Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups or DB Strict Press

Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

Cardio Option 3:
"Slamma Jamma"
Every 4 Minutes x 5 Rounds:
20 Slamballs
200 Meter Wallball Run
20 Slamball Squats

Score is Slowest of the 5 Rounds