Strength:
E2MOM for 16min:
Clean Pull + Hang Power Clean + Hang Squat Clean + Front Squats (1+2+1+2)
Metcon:
For time:
27-21-15-9-3 reps of:
Russian KB Swings (#32/24)
KB Box Step-ups (#32/24,x1)
Pushups
Gymnastics:
Skill- Skin The Cat
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 15 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring Dips/ Banded
Endurance:
AMRAP in 40min:
1-2-3-4-5-6... +1
Burpees
Wallballs (#10/6)
Cal Row
V-Ups