251116 Sunday

Gymnastics 16 min EMOM Min 1: 20-30 Sec HS Hold Min 2: 20-30 Hollow rocks Min 3: 20-30 superman extensions Min 4: rest Metcon 20 rounds for time 1 BMU 2 devil press 3 thrusters 2DBs 22.5/15

Weightlifting Squat snatch 3 sets 3 reps at 65-70% 3 sets 2 reps at 75-80% 5 sets 1 rep at 85-88% Metcon 4 rounds for time 20 pushups 15 2DB cleans 22.5/15 5 bar muscle ups

In teams of two for time 27-21-15 DB burpees Situps 1 min rest 21-15-9 DB power cleans C2B pullups 1 min rest 15-9-3 DB thrusters RMU 2 DBS 22.5/15 KG 1 min rest 27-21-15 burpees over the bar OH squat