Strength:
Weighted Pushups
8-8-8-6-6-6
Metcon:
For time:
42-30-18 Wallballs (#10/6)
21-15-9 Deadlifts (#100/70)
Endurance:
4 Rounds for max reps:
1min Burpees
2min Box Jumps
3min Double Unders
4min Row/Bike (cal)
Gymnastics:
Skill: Roll Progression-
Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll & Bridge Progression
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 KB Side flexion
Min 5- Rest.