251113 Thursday

Strength Deadlifts Build to heavy 3 TNG 5 sets 1 rep at 100% Metcon 8 rounds for time 16/12 cal row or 200m run 8 wallballs 8 toes to bar

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