250915 Monday

Gymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 bo

Weightlifting 1 snatch pull + 1 power snatch + 1 hang squat snatch build to heavy 1 set at 90-95% 2 sets at 85-90% Metcon 3 rope climbs 20m HSW 10 BMU 2 rope climbs 15m HSW 8 BMU 1 rope climb 10m HSW

In teams of two 21-15-9 cals TTB 21-15-9 cals back squats 50/35 21-15-9 cals strict HSPUs 21-15-9 cals Thrusters 50/35 21-15-9 cals C2B pullups 21-15-9 cals hang squat cleans 50/35 1 min rest between