Strength:
Weighted Dips
4-4-4-3-3
*use rings/bars/boxes
Metcon:
5 Rounds for max reps:
3min AMRAP:
3 Hang Power Cleans (#70/45)
6 C2B Pullups
9 Box Jumps
*Rest 1min between amraps
Gymnastics:
Skill- Kipping Ring MU
-False Grip & Pull
-Transition
-Kipping Dip
Endurance:
For time:
Row 2000m
Then 10 Rounds of:
10 Burpees to target
10 Plate G2OH (#20/15)
10 KB Reversed Goblet Lunges (#16/12)
Then Run 1600m