Strength:
5 Sets:
Max Strict C2B Pullups (not weighted)
*rest 2:00
Metcon:
For time:
120 Double Unders
Then 10 Rounds:
6 DB Hang Clusters (#22.5/15,x1)
12 Pushups
Then 120 Double Unders
Endurance:
EMOM for 40min:
1st minute: 15/12 Cal Bike
2nd minute: 20/15m Burpee Broad Jump
3rd minute: 20/15 Cal Row
4th minute: 15 Wallballs (#10/6)
5th minute: Rest
Gymnastics:
Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU & Dragon Flag
Strength-20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 20 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Push Up(Floor/Box)
Min 5- Rest