This is awesome. I had to learn to sign in 3rd grade when we found out a deaf kid was joining our class. This is a whole new level.

Eat—Stupid Easy Paleo Spaghetti Squash and Meatballs, from Paleo Pot.

Warmup
Run to Sessions

Skill
Level 3/4
20 Ring Muscle Ups (level 3 – 30 MU kneeling/band assisted)
20 Handstand Pushups (level 3-negatives)
50 Stall Bar Leg Raises
100 Air Squats
3x 60sec Straddle stretch

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
3x 60sec Straddle stretch

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
3x 60sec Straddle stretch

Conditioning
“On Deck”

Levels 3/4
4 Rounds AFAP (20 Minute Limit)
400 Yd Run
100/75/50/25* Double Unders
20/15/10/5* Front Squats (level 4 – 115/85, level 3 – 95/65)
*reps decrease each round

Level 2
4 Rounds AFAP
400 Yd Run
100/75/50/25* Double Unders (OR 150 Singles every round)
20/15/10/5* Kettlebell Goblet Squats

Level 0/1
3 Rounds AFAP
400 Yd Run
150 Single Unders
12 Kettlebell Goblet Squats