Strength:
Split Jerk
15min build up load for an RM2 or practice technique under light load
Metcon:
3 Rounds for time:
12 Overhead Squats (#43/30)
30 Pushups
12 DB Overhead Lunges (#22.5/15,x1)
Gymnastics:
Skill: Free Handstand
Strength- 20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)
Endurance:
AMRAP in 35min of:
Max Calories (bike/row)
Every 2:30 on the minute:
5 Pullups
10 Burpee Box Jump Overs
15 V-Ups