Strength:
Split Jerk
2-2-2-1-1-1-1
*Pause for 2sec at the dip before completing each rep
Metcon:
3 Rounds for time:
Run 400m
8 Hang Squat Cleans (#70/45)
Row 500/400m
14 HSPU
Endurance:
For time:
50-40-30-20-10
Cal Bike
DB Snatch (#15/8,x1)
Jump Squats
DB Situps (#15/8,x1)
Mountain Climbers
Gymnastics:
Skill: Roll Progression-
Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll & Bridge Progression
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 KB Side flexion
Min 5- Rest.