METCON

RX
5 Rounds for time:
400m Run w/ medball 9/6kg
30 Med ball cleans 9/6kg
20 Med ball situps 9/6kg
10 Burpees over the med ball

Target: 25-30 min
Time cap: 35 min

Scaled
5 Rounds for time:
400m Run
30 Med ball cleans 6/4kg
20 Abmat situps
10 Burpee step over the med ball

GYMNASTICS

For time:
50 Double unders
50 Alt. pistols
25 Ring dips
40 Double unders
40 Alt. pistols
20 Ring dips
30 Double unders
30 Alt. pistols
15 Ring dips
20 Double unders
20 Alt. pistols
10 Ring dips
10 Double unders
10 Alt. pistols
5 Ring dips

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