STRENGHT

5 Rounds for time:
10 Hanging knee raises (51X1)
15 V-ups
20 Oblique crunches
25 sec Hollow hold

METCON

RX
For time:
27-21-15-9
Pullups
Burpees
Double unders

Target: <10 min
Time cap: 12 min

Scaled
For time:
21-15-12-9
Jumping pullups
Burpees
Single unders (2x)

RX+
For time:
27-21-15-9
Chest to bar pullups
Burpees
Double unders

GYMNASTICS

RX
For time:
30-25-20-15-10
Burpee boxjump overs 24/10″
250/200m Row
3 Ring muscle ups

Target: < 20 min
Time cap: 25 min

Scaled
For time:
30-25-20-15-10
Burpee boxjump overs 24/10″
250/200m Row
Any suitable scaled option

%d bloggers like this: