Strength:
Weighted Pullups
4-4-4-2-2-2
Metcon:
3 Rounds for time:
Row 500/400m (or Bike 30/24 Cal)
20 Front Squats (#50/35)
20 Dual KB Clean and Jerks (#24/16,x2)
Gymnastics:
Skill- Rope Climb & Plyometric Push Ups
Strength- 20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 2 Dragon Flags
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!
Endurance:
10 Rounds for time:
Run 400m
15 Wallballs (#10/6)
10 Burpee Box Jumps
5 Wall Walks