Strength:
Push-Jerks
2-2-2-2-2
Metcon:
For time:
40 Wallballs (#10/6)
40 HSPU
40 Cal Bike
40 Toes-to-bar
*E4MOM - Run 400m
Endurance:
AMRAP in 34min of:
10-20-30...
Hollow Rocks
Russian KB Swings (#24/16)
Box Jumps
Pushup-Burpees
Gymnastics:
Skill- Skin The Cat & Dragon Flag
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring Dips/ Banded