METCON

RX
For time:
21-18-15-12-9-6-3
Row calories
Strict presses 35/25kg
Squat snatches 35/25kg

Time cap: 20 min
Target: < 18 min

Scaled
For time:
21-18-15-12-9-6-3
Row calories
DB strict presses
Hang power snatches

Skip rounds of 21 if needed

RX+
For time:
21-18-15-12-9-6-3
Row calories
Strict presses 40/30kg
Squat snatches 40/30kg

GYMNASTICS

Skill: Double unders

Strength: Core
2 x Tabata
1. Hollow hold (sc: Tuck hold)
then,
2. Side plank (switch each 20 each between left/right) (sc: one leg on knee)

Skill: Kipping (toes to bar)

RX
12 min AMRAP
25 Double unders
7 Toes to bar
5 Burpees
3 Wall walks

Scaled
12 min AMRAP
30 sec DU practice
7 Strict hanging knee raise w/ active shoulders
5 Burpees
30 sec Plank hold on hands in hollow position

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