Strength:
Back Squat
2-2-2-2-2-2
Metcon:
For time:
21-15-9 Burpees
9-6-3 Thrusters (#60/40)
50 Double Unders
Endurance:
For time:
30 Strict Pull Ups
40/30 Cal Bike
50 Burpee Box Jump Overs
1600m Run
50 Burpee Box Jump Overs
40/30 Cal Bike
30 Strict Pull Ups
Gymnastics:
Skill: Free Handstand
Strength- 20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- Max Chin Ups
Min 4- Reverse Flys
Min 5- Rest!