Strength:
Deadlift
5-5-5
Metcon:
AMRAP in 20min of:
40 Double Unders
10 HSPU
10 DB Power Cleans (#22.5/15,x2)
Gymnastics:
Skill: False Grip Ring Row/ Pull Up
Strength: 20min 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:
For time:
4000m Row
350 Double Unders
200 Cal Bike
*E2MOM:
5 Burpees
6 Pushups
7 Situps