Strength:
Deadlift
5-5-4-4-3-3
Metcon:
AMRAP in 12min of:
5 Power Cleans (#70/45)
10 Toes-to-bar
20 Jumping Lunges
Endurance:
10 Rounds for time:
15/12 Cal Bike
10 Pushups
8 Plate G2OH (#15/10)
6 Burpee Box Jumps
8 Hollow Rocks
10 Plate Overhead Lunges (#15/10)
30 Mountain Climbers
Gymnastics:
Skill: Roll Progression-
Ground Roll/ Box Roll/ Wall Roll/ Jump&Roll.
& Bridge Progression
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 KB Side flexion
Min 5- Rest.