Monday - 100723

CrossFit WOD:
Strength:
EMOM for 12min:
1 - 5 Weighted Pullups
2 - 20sec Handstand Hold

Metcon:
3 Rounds For time:
20 DB S2OH (#22.5/15,x1)
15 Deadlifts (#100/70)
10 Burpees

Endurance:
AMRAP in 30min of:
2-4-6-8...
Burpee Pullups
Box Jump Overs
Medball Cleans (#10/6)
Ring Rows

Gymnastics:
Skill- HeadStand to Free Kipping HSPU

Strength- 20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest