Strength:
E2MOM for 14min:
Push-Jerk
3-3-3-2-2-1-1
Metcon:
AMRAP in 15min of:
45 Double Unders
30 Knees-to-elbows
15 Deadlifts (#100/70)
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.
Endurance:
5 Rounds for time:
Bike 30/24 Cal
30 Wallballs (#10/6)
30 Plate Overhead Lunges (#20/15)