Strength:
Weighted Pullups
5-5-5-3-3-3
*rest as needed between sets
Metcon:
AMRAP in 15min of:
Run 200m w/DB (#22.5/15,x1)
16 DB Hang Snatches (#22.5/15,x1)
12 DB Overhead Lunges (#22.5/15,x1)
Gymnastics:
Skill- Kipping Pull Up/ C2B/ Bar Muscle Up
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 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.
Endurance:
AMRAP in 35min of:
20 KB Swings (#16/12)
20/16 Cal Row
20 X-Ups
20 Box Dips
20 KB Box Step-ups (#16/12,x1)