Strength:
E2MOM for 8 sets (16min):
Front Squat + Thruster (3+1)
Metcon:
For time:
15 Pullups
30 Hang Power Cleans (#43/30)
15 Pullups
30/24 Cal Bike
15 Pullups
30 Front Rack Lunges (#43/30)
15 Pullups
30 Burpees over the bar
Gymnastics:
Skill- Butterfly Pull Up
Strength-20 Min Emom:
Min 1- 3 Arch Pull/ 9 Bellybutton Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Chin Ups
Min 4- 30Sec Handstand Hold
Min 5- Rest.
Endurance:
In Pairs for time:
Run 1600m together
Then 30 Rounds (i-go-you-go):
5 Devil Presses (#15/8,x2)
5 Box Jump Overs
5 Medball Cleans (#10/6)