Strength:
15min build up to an RM2 Back Squat
Metcon:
5 Rounds for time:
12 DB Clean and Jerks (#22.5/15,x1)
8 Toes-to-bar
Run 200m
Endurance:
6 Rounds for time:
50 Air-Squats
Run 400m
40 Russian KB Swings (#16/12)
1 Stairs Ascend
30 Russian Twist (#16/12)
Gymnastics:
Skill- Kipping Pull Up/ C2B/ Bar Muscle Up
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.