STRENGTH
RX
Overhead squat
4 x 10 reps
2 min rest
Scaled
Overhead squat
4-5 x 10-15 reps
METCON
RX
5 Rounds for time:
12 Abmat situps
9 Push presses 35/25kg
6 Sumo deadlift high pulls 35/25kg
3 Burpees over the bar
1 min rest
Target: 10 min
Time cap: 13 min
Scaled
5 Rounds for time:
12 Abmat situps
9 Push presses
6 Sumo deadlift high pulls
3 Burpees over the bar
1 min rest
RX+
5 Rounds for time:
12 Abmat situps
9 Push presses 45/30kg
6 Sumo deadlift high pulls 45/30kg
3 Burpees over the bar
1 min rest
GYMNASTICS
Skill: Ring dip
RX
For time:
10-9-8-7-6-5-4-3-2-1
Ring dips
Chest to bar pullups
Burpee boxjump overs 24/20″
Time cap: 20 min