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