Strength:
Back Squat
2-2-2-2-2-2
*Pause for 2sec at the bottom of each rep
Metcon:
For time:
50 KB Swings (#24/16)
40 Goblet Lunges
30 HSPU
20 Deadlifts (#80/50)
10 Squat Cleans (#80/50)
Endurance:
In Pair, i-go-you-go
AMRAP in 35min for max Cal Row:
Partner 1: Rows (cal)
Partner 2:
Run 200m w/DB (#15/8,x1)
10 DB Thrusters
10 Burpees
*Switch every round
Gymnastics:
Skill- HeadStand to Kipping HSPU
Strength- 20 Min Emom:
Min 1- 1-5 Wall Walks
Min 2- 10 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)