Strength:
Deadlift
5-3-3-3-1
Metcon:
AMRAP in 17min of:
2-4-6...
DB Snatch (#22.5/15,x1)
DB Overhead Lunges
Pullups
Endurance:
For time:
100-80-60-40-20
Mountain Climbers
Situps
Wallballs (#10/6)
Cal Row
Gymnastics:
Skill- Rope Climb & Plyometric Push Ups
Strength- 20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 2 Dragon Flags
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!