Strength:
Weighted Dips (bars/rings/boxes)
5-5-5-5-5
*10-20sec L-Sit hold after each set
Metcon:
AMRAP in 18min of:
10 G2OH (#50/35)
20 Wallballs (#10/6)
30 Situps
Endurance:
AMRAP in 38min of:
Bike 15/12 Cal
50 Air-Squats
Bike 12/9 Cal (Legs Only)
30 Pushups
Bike 9/6 Cal (Arms Only)
10 Burpees
Gymnastics:
Skill- Kipping & High Box Jump.
Strength- 20 Min Emom:
Min 1- 4/4 Negative Step Ups
Min 2- 10 GHD Sit Ups
Min 3- 20 Sec Static Chin Up
Min 4- Max Push Ups(Floor/Box)
Min 5- Rest