Warm Up
3 rounds- increase speed on the run/row by round
200m run or row
10 reps 2-legged pistols- feet close together and squat down- trying to keep knees together
:30 deep squat hold
4 inchworms + push up 

 
 Conditioning: fabulous hollow/arch swings on the bar x 30
https://www.instagram.com/p/BwfHlAAg3OR/
Proper Form includes:
1. Shoulders control the kip by actively opening and closing
2. Hollow body position includes posterior tilt of the pelvis w/ minimal hip flexion
3. Arch position= open shoulders, extended spine and hips with knees straight
4. Full body tension maintained as noted by feet staying in contact
 
 
 
"Harvey Milk"
For Time, adding one movement per round:
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
Do the Pull-Ups. Then do the Double-Unders and Pull-Ups. Then do the Burpees, Double-Unders, and Pull-Ups. Continue this way until the final found of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups.
 
Perform al repetitions for movement #1 (Pull-Ups), then #2 and #1 (Double-Unders and Pull-Ups), then #3, #2, and #1 (Burpees, Double-Unders, and Pull-Ups). Continue this way until the final found of all five movements in descending order: #5, #4, #3, #2, #1 (Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups).The pattern is similar to the “12 Days of Christmas” WOD. Background: This memorial WOD is dedicated to Harvey Bernard Milk (May 22, 1930 – November 27, 1978) who was an American politician and the first openly gay elected official in the history of California, where he was elected to the San Francisco Board of Supervisors. Milk was assassinated in San Francisco City Hall.Despite his short career in politics, Milk became an icon in San Francisco and a martyr in the gay community. In 2002, Milk was called “the most famous and most significantly open LGBT official ever elected in the United States.”