Strength:
12min build up to an RM3 Press
Metcon:
3 Rounds for time:
Run 200m
30 KB Swings (#24/16)
Run 200m
20 Pushups
Run 200m
10 Burpees
Endurance:
AMRAP in 37min of:
50 Double Unders
40 Situps
30 Wallballs (#10/6)
20 Pushups
10m Burpee Broad Jumps
Gymnastics:
Skill- Butterfly Pull Up/ C2B
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 9 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.