Strength:
Bulgarian Split Squats
8-8-8-8-8 (4/4)
Metcon:
For time:
50-40-30-20-10
Double Unders
Situps
5-4-3-2-1
Hang Squat Cleans (#70/45)
Gymnastics:
Skill: Kipping Ring Dips/ Ring Support
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.
Endurance:
10 Rounds for time:
Run 400m
10 Wallballs (#10/6)
Row 400m
10 Medball Cleans (#10/6)