Wednesday - 290323

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.