Wednesday - 161122

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)