Strength:
Front Rack Barbell Lunges
8-8-6-6-4-4
Metcon:
AMRAP in 20min of:
Row 250m
10 Hang Power Cleans (#43/30)
10 Box Jumps
10 Push-Press (#43/30)
Gymnastics:
Skill- Kipping Bar Muscle Up
-Hollow+ Arch
-Kip
-Transition
Endurance:
8 Rounds for time:
Run 400m
25 Air-Squats
20 KB Gorilla Rows (#16/12,x2)
15 Burpee Toes-to-bars