Strength:
Deadlift
4-4-4-4-4
Metcon:
10 Rounds for time:
8 Wallballs (#10/6)
6 DB Power Cleans (#22.5/15,x2)
4 HSPU
Gymnastics:
Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU & Dragon Flag
Strength-20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 12 GHD Sit Ups/24 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Push Up(Floor/Box)
Min 5- Rest
Endurance:
EMOM for 36min:
1 - 40 Double Unders
2 - 12 Goblet Squats (#16/12)
3 - 12 Box Jumps
4 - 12 Hand Release Pushups
5 - 40 Mountain Climbers
6 - Plank