Strength:
Weighted Dips - 15min build up load for an RM4 (bars/rings)
Metcon:
5 Rounds for time:
50-40-30-20-10 Situps
15 Deadlifts (#60/40)
3 Ring Muscle-ups
Gymnastics:
Skill:
False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU
Strength:
20 min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 20 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Push Up(Floor/Box)
Min 5- Rest
Endurance:
AMRAP in 35min of:
40 KB Swings (#16/12)
20 Burpees
40 Box Jump Overs
20 Burpees
40 Medball Cleans (#10/6)
20 Burpees
40 V-Ups
20 Burpees
40 Pike Pushups
20 Burpees
40 Jumping Lunges
20 Burpees
40 Cal Row
20 Burpees