Strength:
E2MOM for 12min:
Paused Power Cleans
3-3-3-3-3-3
*pause for 3-2-1sec under the knee:
3sec at the first rep
2sec at the 2nd rep
1sec at the 3rd rep
of each set
Metcon:
AMRAP in 12min of the ladder:
5 Hang Power Cleans (#70/45)
1-2-3-4-5-6... Bar Muscle-ups
10 V-Ups
Gymnastics:
Skill: Free HandStand Hold
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.
Endurance:
AMRAP in 36min of:
Run 400m
22 KB Thrusters (#16/12,x1)
22 Burpees
Run 400m
22 Wallballs (#10/6)
22 Box Jumps