Wednesday - 040123

Strength:
Tempo Front Squats @33X2
2-2-2-2-2-2

Metcon:
For time:
400m Front Rack KB Carry (#32/24,x1)

Then 10 Rounds of:
15 Russian KB Swings (#32/24)
30 Double Unders

Then 400m Front Rack KB Carry

Gymnastics:
Skill- Kipping Ring MU
-False Grip & Pull
-Transition
-Ring Dip

Strength-20 min Emom:
Min 1- 3 Arch Pull/ 6-10 Bent Over Row
Min 2- 10 Rverse Flys
Min 3- 20 Sec Static L- Chin Up
Min 4- Max Push Up(Floor/Box)
Min 5- Rest

Endurance:
10 Rounds for max reps:
3min work, 1min rest:
20 Mountain Climbers
15 Situps
10 Wallballs (#10/6)
5 Burpee Box Jump Overs