All Levels

Gymnastics
A. Skill: HSW and other locomotion


Metcon
B. For time:

400m Run with Single unders
400m Sandbag carry
400m Run backwards
400m Run

20:00min Time Cap

Weightlifting

Weightlifting
A. Clean & Jerk (squat clean + split jerk)
A.1 Technical max in singles.
A.2 Drop down to 90% and do one CNJ every minute for as long as possible.
Time cap: 30 minutes.

Gymnastics

Gymnastics
A. 5 Sets of:

A1. 8 Plyo Push-Ups
A2. :30/:30s Side Plank

B. For time:

50 Air Squats
40 Box Jumps
30 Walking lunges(total)
20m Duck walk
10 Pistols(total)