Strength:
15min build up load for 3-pos Squat Clean (floor, hang, high hang)
Metcon:
5 Rounds for time:
8 Ring Dips
12 Box Jumps
8 DB S2OH (#22.5/15,x2)
12 Cal Row
Endurance:
4 Rounds for time:
Run 800m
40 Goblet Walking Lunges (#16/12)
40 KB Swings (#16/12)
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.