251116 Sunday

Gymnastics 16 min emom Min 1: 10-30 sec bottom of the ring dip/push up hold Min 2: 20-40 sec hollow hold Min 3: 10-30 sec chin over bar hold Min 4: 20-40 sec arch hold Metcon 16 min amrap 400m run or

Weightlifting Squat snatch Build to 3 rep heavy DNG 3 sets 3 reps at 80% Metcon 5 rounds for time 21 wallballs 15 toes to bar 3 squat snatch 70-80% of today

In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB be