Strength:
Barbell Reversed Lunges (BTN)
6-6-6-6-6 (3/3)
*Rest 2:00 between sets
Metcon:
For time:
1000m Row (or 60cal Bike)
50 Wallballs (#10/6)
60 C2B Pullups
50 Wallballs (#10/6)
1000m Row
Gymnastics:
Skill- Butterfly Pull Up/ Bar MU
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 30 Sec Handstand Hold
Min 5- Rest
Endurance:
EMOM for 36min:
1 - 12 Burpees
2 - 12 Plate Thrusters (#20/15)
3 - 12 Box Jumps
4 - 12 Jacksons
5 - 12 Pike Pushups
6 - 1min Plank