Strength:
Weighted Ring Dips
5-4-4-4-3-3
Metcon:
In 20min complete:
85 Wallballs (#10/6)
55 Situps
25 Hang Squat Cleans (#60/40)
AMRAP DB Devil-Press on remaining time (#22.5/15,x1)
Gymnastics:
Skill - False Grip Ring Row & Ring MU Transition
Strength - 20 min EMOM:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- Max Bar/Ring Dips
Min 3- 20-30 Sec Static Chin Up
Min 4- 30 Sec Handstand Hold
Min 5- Rest
Endurance:
2 Rounds for time:
Run 1000m
50 KB Swings (#16/12)
50 Goblet Squats
Row 1200m
60 Plate G2OH (#20/15)
60 Plate Situps