251110 Monday

Strength Strict press Build to 5RM 20 reps in as little sets as possible at 60% Metcon Every 7 mins for 3 rounds 80 DUs 40 DB alt snatches 22.5/15 40 DUs 20 burpees over DB 10 pullups

Gymnastics 16 min EMOM Min 1: 10-15 ring rows Min 2: 20-40 sec hollow hold Min 3: 10-30 sec chin over the bar hold Min 4: 20-40 sec arch hold Metcon 6 min amrap 10 wallballs 10 toes to bar 3 mins rest

Strength Back squats 5 sets 5 reps same weight 65-70% of recent 1 RM Metcon 27-21-15-9 Calorie row Power cleans 50/35Kg HSPUs (sc pushups) Run: 500-400-300-200m