Strength:
Overhead Squat - 15min build up to an RM3
Metcon:
3 Rounds for time:
30 Russian KB Swings (#32/24)
15 Pullups
5 Overhead Squat (#70/45)
Endurance:
10 Rounds for max reps:
1min Cal Bike
1min Burpees
1min Wallballs (#10/6)
Gymnastics:
Skill- Butterfly Pull Up/ C2B
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 9 False Grip Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 8/8 Bottoms Up KB Press
Min 5- Rest.