METCON

RX
7 Rounds for time:
7 Push jerks 70/48kg
7 Chest to bar pullups
7 Burpees

Target: < 12 min
Time cap: 16 min

Scaled
7 Rounds for time:
7 Push presses
7 Jumping chest to bar pullups
7 Burpees

GYMNASTICS

STRENGHT

RX
16 EMOM
– Ring support hold
– Box l-sit
– Strict t2b
– barbell roll outs

METCON

RX
12 min AMRAP
6 HR Pushups
8 Burpee boxjump overs
10 V snaps
12 Cal row

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