Wednesday - 250123

Strength:
Overhead Squat
12min build up to an RM3

Metcon:
AMRAP in 15min of:
10 Burpees
20 Hang Power Cleans (#50/35)
10 Burpees
20 Ring Dips
10 Burpees
20 Cal Row

Gymnastics:
Skill- Kipping Pull Up & High Box Jump.

Strength- 20 Min Emom:
Min 1- 4/4 Negative Step Ups
Min 2- 15 Shoulder Raises
Min 3- 20 Sec Static Chin Up
Min 4- Max Push Ups(Floor/Box)
Min 5- Rest

Endurance:
3 Rounds for time:
800m Run w/medball (#10/6)
50 Medball Cleans
50 Burpee Box Jumps