STRENGTH

RX
12 E2MOM (T&G)
Hang squat clean
Squat clean
Squat clean
Front squat

Scaled
12 EMOM
2 x Hang power clean
2x front squat

METCON

RX
For time:
21-15-9
Wallballs 9/6kg
KB swings 24/16kg
Chest to bar pullups

Target: 7 min
Time cap: 10 min

Scaled
For time:
21-15-9
Wallballs
KB swings
Jumping chest to bar pullups

GYMNASTICS

10 Rounds of:
5 Box jump overs 30/24″
10 V-ups
20 Walking lunges
40 Double unders

Time cap: 30 min
Target: < 25 min

%d bloggers like this: