STRENGHT

RX
Push press
4 x 6 reps
2-3 min rest

Scaled
Push press
4 x 10-15 reps

METCON

RX
For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pullups
Dumbbell shoulder to overhead 20 / 12,5kg

Target: 10 min
Time cap: 13 min

Scaled
For time:
10-9-8-7-6-5-4-3-2-1
(Jumping) pullups
Dumbbell push presses

RX+
For time:
10-9-8-7-6-5-4-3-2-1
Bar muscle ups
Dumbbell shoulder to overhead 22.5 / 15kg

GYMNASTICS

STRENGHT

RX
15 min alt EMOM
1: 5 strict toes to bar
2: 40 sec l-sit
3: 8x barbel roll out

METCON

RX
14 min AMRAP
5 reverse burpees
20 alt pistols
10 ring dips
20 v-ups
10 pull ups

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