All Levels

Strength
A 4 rounds for quality

A1) 8/8 Sandbag Lunges
A2) Bear crawl 4m forward/ 4m backwards
A3) 3-5 weighted Pull Ups sup


Metcon
B EMOM for 9

B1) 4 Ring MU
B2) 6 Burpee Box Jumps 24/20
B3) 5 strict HSPU

then max effort 400m run

Weightlifting

Power Snatch + Snatch
A. Power snatch + snatch

A.1 Establish your daily max in power snatch + snatch. You can drop the bar after the power snatch.



Metcon
A.3. Drop down to 60% and do a 10-1 in power snatch + snatch. First you do ten power snatches and then ten snatches, then nine and nine, eight and eight, etc.

Gymnastics

Gymnastics
A. 5 Sets of:

A1. 2-5/2-5 Strict Rope Pull ups @ 33X2
A2. 2-5 PB Tuck Push Ups
A3. 5-8 Strict TTB

B. 10:00min AMRAP of:

1 Legless Rope Climb
5 Push Ups
10 Candle Stick rolls