Strength:
E1.5MOM for 9min:
Barbell Bent-over Rows
6-6-4-4-2-2
Metcon:
AMRAP in 15min of:
25 Double Unders
2-4-6-8... DB Hang Squat Cleans (#22.5/15,x1)
10 Pushups
Gymnastics:
Skill- Rope Climb & Plyometric Push Ups
Strength- 20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 2 Dragon Flags
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!
Endurance:
10 Rounds for time:
Run 400m w/Medball (#10/6)
20 Medball Situps
20 Box Dips