Fitness

Metcon
A. Find your 1RM:

Log Clean&Press

Metcon
B. 3 Sets of:

:30s Noes & Toes HS Hold
:30s Rest
:30s Active Hang
:30s Rest

Metcon
C. Teams of 2, 2 Rounds for time of:

A 20 KB Dimmel Deadlift + 20m KB Farmers Carry 2x24/16kg
B 20 KB Dimmel Deadlift + 20m KB Farmers Carry 2x24/16kg
A 20m Partner Carry
B 20m Partner Carry
A 20 Double KB Front Squat + 20m KB Front Rack Carry 2x24/16kg
B 20 Double KB Front Squat + 20m KB Front Rack Carry 2x24/16kg

Gymnastics

Metcon
A. Find your 1RM Weighted Ring Dip

B. Find your 1RM Weighted Pull-Up

C. 1 Set of ME Strict TTB(10+)

D. 1 Set of ME Ring Dips(10+)

E. 1 Set of ME Strict Pull-Ups(10+)

F. AMRAP 7:

7 Box Jumps
7 Burpees
7 Air Squats