STRENGTH

RX
10 EMOM
2 Split jerk T&G
(catch is next dip)

METCON

RX
For time:
21-15-9
Dumbbell lunges 2 x 20/12,5kg
Dumbbell push jerks 2 x 20/12,5kg
20m Sandbag carry on the shoulder 65/45kg

Target: 7 min
Time cap: 9 min

Scaled
For time:
21-15-9
Dumbbell lunges
Dumbbell push jerks
20m Sandbag carry on the shoulder

RX+
For time:
21-15-9
Dumbbell lunges 2 x 22,5/15
Dumbbell push jerks 2 x 22,5/15
20m Sandbag carry on the shoulder 65/45kg

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

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