All Levels

Strength
A. 18:00min EMOM(3 Sets total):

L - 8-10 SL RDL
L - 10 OA DB Push Press
L - :30s Side Plank
R - 8-10 SL RDL
R - 10 OA DB Push Press
R - :30s Side Plank



Metcon
B. For time:

15 -10 - 5

Front squat 60/40kg
Lateral Burpees over the bar

5:00min Time cap

Gymnastics

Gymnastics
A. 3 Sets of:

A1. 2 Legless Rope Climbs
A2. 5 Strict TTB

B. 3 Sets of:

B1. :30s Chin-over Bar hold
B2. :10-:30s L-Sit

C. 3 Sets of:

C1. 10 Hinge Rows
C2. 15 V-Ups