A. 3 Sets of:

A1. 7 Front Squats @ 13x1

A2. 5 false grip ring pull ups/false grip ring rows

B. Tabata(8x20 On/10 Off) for total cal

Row/AB

18.30 Gymnastics

19.30 Weightlifting

A. Work up to a heavy set of 5 TNG Power Snatches

B. Deadlift 3x10 reps - 1x10 @ 60%, 1x10 @ 65%, 1x10 @ 70%

C. CF open WOD 15.1 - 9min AMRAP of:

15 Toes to Bar

10 Deadlifts (52,5/35kg)

5 Power Snatches (52,5/35kg)