251113 Thursday

In teams of 2 7 min amrap 8 toes to bar 10 1DB hang clean and jerk 12 cal row/bike 1 min rest 7 min amrap 10m 1DB OH walking lunges 10 alt 1DB box step up 10 strict HSPUs (sc box HSPUs) 10m HSW or 3 w

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