Strength:
Push-Press
3-3-2-2-1-1
*Pause for 2sec at the bottom of the "dip" before completing each rep
Metcon:
7 Rounds for time:
7 Box Jumps
7 Hang Squat Cleans (#43/30)
Run 200m w/DB (#22.5/15,x1)
Gymnastics:
Skill- Butterfly Pull Up/ C2B
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 9 False Grip Ring Row
Min 2- 20 Sec Ring/Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.
Endurance:
10 Rounds for time:
Run 400m
50 Double Unders
30 Situps
10 Pushups