Strength:
Weighted Chinups
15min build up to an RM3
Metcon:
3 Rounds for time:
1 Stairs Ascend
15 DB Power Cleans (#22.5/15,x2)
25 Toes-to-bar
Endurance:
5 Rounds for time:
Run 800m
50 Situps
30 KB Goblet Walking Lunges (#16/12)
10 Burpee Box Jump Overs
Gymnastics:
Skill- Skin The Cat & Dragon Flag
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring Dips/ Banded