Monday - 030423

Strength:
Front Squat
4-4-4-4-4

Metcon:
10 Rounds for time:
Run 200m
10 Hang Power Cleans (#40/30)
10-9-8-7-6-5-4-3-2-1 Ring Dips

Endurance:
3 Rounds for time:
Row 1000m
70 Wallballs (#10/6)
50 Burpee Box Jumps
30 Knees-to-elbows

Gymnastics:
‏Skill- HeadStand to Free Kipping HSPU

‏Strength- 20 Min Emom:
‏Min 1- 1-3 Wall Walks
‏Min 2- 4/4 Negative Step Ups
‏Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
‏Min 4- 10 Reverse Flys
‏Min 5- Rest