Strength:
Barbell Bent-over Rows
5-5-4-4-3-3
Metcon:
10 Rounds for time:
4 Deadlifts (#100/70)
6 Devil Press (#22.5/15,x2)
8 Pushups
Endurance:
AMRAP in 40min of:
100-200-300m... Row
20 Air-Squats
20 Situps
20 Russian KB Swings (#24/16)
Gymnastics:
Skill- Butterfly Pull Up/ C2B
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 9 False Grip Ring Row
Min 2- 20 Sec Ring/Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.