Strength:
Weighted Pullups
5-5-5-5-5
Metcon:
AMRAP in 20min of:
Run 400m
3 Wall Walks
12 Wallballs (#10/6)
*add 4 reps to the wallballs each round
Gymnastics:
Skill: Free HandStand Hold
Strength- 20min EMOM:
Min 1- 3 Arch Pull/ False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.
Endurance:
For time:
100 Box Step-ups w/plate (#20/15)
100 Plate G2OH
100 Plate Bentover Rows
100 Plate Thrusters
100 Cal Bike