Monday - 200223

Strength:
Press
5-5-5

Metcon:
3 Rounds for time:
Run 800m
30 Pushups
10 Squat Cleans (#60/40)

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 34min of:
30/24 Cal Bike
30 Knees-to-elbows
30/24 Cal Bike
30 Russian KB Swings (#24/16)
30/24 Cal Bike
30 Pushups