STRENGTH

RX
Strict chin ups
3 x max reps
10 min for training

Scaled
Any suitable scaling option

METCON

RX
For time:
30-20-10
Burpee box jump overs 24/20″
Pullups

Target: 10 min
Time cap: 15 min

Scaled
For time:
20-15-10
Burpee box step overs
Jumping pullups

RX+
For time:
30-20-10
Burpee box jump overs 30/24″
C2B pullups

GYMNASTICS

Skill: chest to bar

RX
10 min AMRAP
50 Double unders
20 Pull ups
50 Double unders
20 Handstand pushups
50 Double unders
20 Toes to bar
50 Double unders
20 Ring dips

Scaled
10 min AMRAP
100 Single unders
20 Jumping pull ups
100 Single unders
20 Box handstand pushups
100 Singles
20 Knee raises
100 Singles
20 Dips

%d bloggers like this: