STRENGTH

RX
Overhead squat
4 x 10 reps
2 min rest

Scaled
Overhead squat
4-5 x 10-15 reps

METCON

RX
5 Rounds for time:
12 Abmat situps
9 Push presses 35/25kg
6 Sumo deadlift high pulls 35/25kg
3 Burpees over the bar
1 min rest

Target: 10 min
Time cap: 13 min

Scaled
5 Rounds for time:
12 Abmat situps
9 Push presses
6 Sumo deadlift high pulls
3 Burpees over the bar
1 min rest

RX+
5 Rounds for time:
12 Abmat situps
9 Push presses 45/30kg
6 Sumo deadlift high pulls 45/30kg
3 Burpees over the bar
1 min rest

GYMNASTICS

Skill: Ring dip

RX
For time:
10-9-8-7-6-5-4-3-2-1
Ring dips
Chest to bar pullups
Burpee boxjump overs 24/20″

Time cap: 20 min

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