Monday - 211122

Strength:
E2:30MOM for 12:30
Barbell Bent-Over Rows
5-5-5-5-5

Metcon:
10 Rounds for time:
Run 200m
10 Wallballs (#10/6)
5 Deadlifts (#100/70)

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- 12 GHD Sit Ups/24 V. Ups
‏Min 3- 20-30 Sec Static Chin Up
‏Min 4- Max Push Up(Floor/Box)
‏Min 5- Rest

Endurance:
AMRAP in 36min of:
Row 100-200-300m... +100m
20 Air-Squats
15 Pushups
10 Box Jumps