Strength:
E2MOM for 12min:
Hang Power Snatch + Hang Squat Snatch (1+1)
Metcon:
5 Rounds for time:
4 Devil-Press (#22.5/15,x1)
5 Overhead Squats (#70/45)
4 Devil-Press
Run 200m
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:
3 Rounds for time:
Run 800m
50 Box Jumps
Bike 30/21 Cal
50 Box Dips
Row 1000m