Skill:
Rope Climb
15min practice technique
Metcon:
AMRAP in 20min of:
"Helen"
Run 400m
21 KB Swings (#24/16)
12 Pullups
Endurance:
EMOM in 36min of:
1 - Max Wallballs (#10/6)
2 - Max Cal Row
3 - Max Burpees
4 - Max V-Ups
5 - Max Plate G2OH (#20/15)
6 - Rest
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.