250706 Sunday

Gymnastics 12 min EMOM Min 1: 30-40 russian twists Min 2: 8-12 ring rows Min 3: 20-40 sec handstand hold Metcon 30 min AMRAP 100m row/run 10 air squats 1 rope climb 10 toes to bar 10 burpees 10m HSW 1

Weightlifting 1 squat snatch + 2 overhead squats Build to max 5 min EMOM 1+1 at 80-90% Metcon 10-1 SDHP 60/40 Toes to bar 10 min cap

In teams of two 3 rounds 7 BMUs 7 burpees over the bar 7 deadlifts 125/85 2 min rest 1k synchro run 30 toes to bar 50 alt DB hang cleans 30 toes to bar 20 burpee box get over 48/40” 2 mins rest 3 roun