Strength:
E2.5MOM for 15min:
Weighted Pullups
3-3-3-2-2-2
Strength:
AMRAP in 10min of:
3 Thrusters (#70/45)
3-5-7 Box Jumps... etc +2
7 Pushups
Endurance:
6 Rounds for time:
Run 400m
25 Wallballs (#10/6)
50 Double Unders
25 Russian KB Swings (#24/16)
Row 400m
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
Min 5- Rest