Strength:
Back Squat - 16min build to an RM4
Metcon:
3 Rounds for max reps:
1min Hang Power Cleans (#43/30)
1min Plate Overhead Situps (#20/15)
1min Box Jump Overs
1min KB Swings (#32/24)
1min Pushups
1min Rest
Gymnastics:
Skill- Butterfly Pull Up/ Bar MU
Strength- 20min EMOM:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 30 Sec Handstand Hold
Min 5- Rest
Endurance:
AMRAP in 35min of the ladder:
10-20-30-40... +10
Air-Squats
Pushups
Situps
Lunges
Cal Row