Strength:
Strict Press
5-5-3-3-3
Metcon:
For time:
50-40-30-20-10 Double Unders
12 Hang Power Snatch (#35/20)
Gymnastics:
A. EMOM for 25min:
Min 1- Max Chin Ups/ Banded Chin Ups
Min 2- 20 Sec W. Hollow Hold
Min 3- 3 Arch Pull/ 6/6Three Point Row
Min 4- 10 Reverse Flys
Min 5- Rest!
B. 12min Kipping Practice
Endurance:
AMRAP in 40min:
Run 400m
Row 400m
40 DB Burpee box step overs (#15/10, x2)