Strength:
EMOM for 15min:
1 - 7 Push-Press (same weight across)
2 - 20-30sec Hollow Hold
3 - 30sec Sandbag Hold (ahap)
Metcon:
AMRAP in 12min of the ladder:
2-4-6-8... etc
DB Devil Presses (#22.5/15,x1)
C2B Pullups
15 Air-Squats
Endurance:
EMOM for 40min:
1 - 12/10 Cal Row
2 - 24 Mountain Climbers (12/12)
3 - 12 Burpees on plate
4 - 12 Plate G2OH (#20/15)
Gymnastics:
Skill:
False Grip Ring Row/ Pull Up
Strength:
EMOM for 20min:
1 - 3 Arch Pulls/6 False Grip Ring Rows
2 - 20 V-Ups
3 - 20-30 Sec Static Chin Up
4 - 8/8 Bottoms Up KB Press
5 - Rest