Strength:
E2MOM for 14min:
Squat Clean
2-2-2-2-1-1-1
Metcon:
AMRAP in 18min of:
4 Bar Muscle-Ups
8 DB Snatch (#22.5/15)
12 Goblet Reversed Lunges
Gymnastics:
Skill- Butterfly Pull Up/ C2B
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 9 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:
6 Rounds for time:
Row 500m
20 KB SDHP (#24/16)
15 KB Step-ups (#24/16,x1)
10 Pushups
5 Wall Walks