Strength:
12min build up to an RM3 Strict Press
Metcon:
For time:
15 Ring Muscle-Ups
25 Box Jumps
35 HSPU
45 KB Swings (#24/16)
55 Goblet Squats (#24/16)
Gymnastics:
Skill: Free Handstand
Strength- 20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- 20 Sec Static L- Chin Up
Min 4- 10 3 Trap Raise (Right Hand)
Min 5- 10 3 Trap Raise (Left Hand)
Endurance:
AMRAP in 30min of:
10-20-30...
Double Unders
Air-Squats
Situps
10 Burpees (stays at 10)
Rest 3min, Into:
2000m Row for time.