CrossFit WOD:
Strength:
15min build up load for the complex:
Push-Press + Push-Jerk (3+1)
Metcon:
5 Rounds for time:
50 Double Unders
10 Hang Squat Cleans (#60/40)
Endurance:
EMOM in 36min of:
1 - Max Box Jumps
2 - Max Cal Bike
3 - Max Plate G2OH (#20/15)
4 - Max Knees-to-elbows
5 - Max Russian KB Swings (#24/16)
6 - Rest
Gymnastics:
Skill- HeadStand to Free Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest!