Strength:
Push-Jerk - 12min build up to an RM2
Metcon:
4 Rounds for max reps:
4min AMRAP:
3 Squat Cleans (#70/45)
6 Toes-to-bar
9 Pushups
*Rest 1min between amraps
Gymnastics:
Skill- Skin The Cat & Dragon Flag
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring/Bar Dips
Min 5- Rest
Endurance:
2 Rounds for time:
Row 1000m
100 Jump Squats
Bike 60/48 Cal
100 KB Swings (#16/12)
250 Double Unders
100 Situps