STRENGHT
DB Bench press
4 x 10 reps
2 min rest
15 min for training
METCON
RX
12 min AMRAP
10m DB Farmer carry 22,5/15kg
15 Pullups
10 Pushups
10m DB Farmer carry 22,5/15kg
3 Sandbag ground to shoulder 65/45kg
Target: 4-5 Rounds
Scaled
12 min AMRAP
10m DB Farmer carry
15 Jumping pullups
10 Box pushups
10m DB Farmer carry
3 Sandbag ground to shoulder
RX+: 75/55kg
GYMNASTICS
Skill: Handstand (pushup)
16 min AMRAP
250/200m Row
3 Handstand pushup
3 Toes to bar
250/200m Row
6 Handstand pushups
6 Toes to bar
250/200m Row
9 Handstand pushups
9 Toes to bar
Etc.