Strength:
Front Squat
4-4-4-4-4
Metcon:
For time:
Run 800m
30 Thrusters (#40/30)
Run 400m
20 Thrusters (#50/35)
Run 200m
10 Thrusters (#60/40)
Gymnastics:
Skill- HeadStand to Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-5 Wall Walks
Min 2- 10 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 12 GHD Back Ext’/ 20 Back Ext’
Min 5- Rest
Endurance:
AMRAP in 35min of the ladder:
10-20-30-40... Double Unders
250/200m Row
10-20-30-40... KB Swings (#16/12)
250/200m Row