Strength:
15min build up to an RM5 Weighted Pullups
Metcon:
10 Rounds for time:
30 Double Unders
7 Overhead Squats (#43/30)
Endurance:
AMRAP in 40min of:
Run 800m
50 Situps
Run 800m
50 Pushups
Run 800m
50 Back Extensions
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- 20 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Push Up(Floor/Box)
Min 5- Rest