Strength:
15min build up to an RM3 Front Squat
Metcon:
AMRAP in 14min of:
3-6-9-12...
Power Cleans (#80/50)
Run 200m
Gymnastics:
Skill- Skin The Cat & Dragon Flag
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring/Bar Dips
Min 5- Rest
Endurance:
AMRAP in 35min of:
Run 800m
3 Rounds of "Cindy"
(5 Pullups/10 Pushups/15 AirSquats)