Strength:
4 Sets:
6 Barbell Bent-Over Rows
10-20sec L-Sit Hold (bar/rings/boxes)
*Rest 2:30
Metcon:
10 Rounds for time:
30 Double Unders
7 Hang Clean and Jerks (#43/30)
Endurance:
AMRAP in 37min of:
10-15-20-25...
Cal Row
Jump Squats
Russian Twist (#16/12)
Plate G2OH (#20/15)
Gymnastics:
Skill- Rope Climb & Jumping 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!