Strength:
Snatch
20min to practice technique or build up load to an RM1
Metcon:
AMRAP in 15min of:
7 Box Jump Overs
4 Overhead Squats (#60/40)
7 Ring Dips
Gymnastics:
Skill- HeadStand to Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-5 Wall Walks
Min 2- 10 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 12 GHD Back Ext’/ 20 Back Ext’
Min 5- Rest
Endurance:
10 Rounds for time:
Run 400m
15 Wallballs (#10/6)
12 Plate G2OH (#20/15)
10 Plate Situps
8 Burpees on plate