251117 Monday

Strength Front squats Build to 2 RM Every 90 sec for 5 sets, 1 rep at 90% Metcon 12 min EMOM Min 1: max 2DB hang clusters Min 2: max DUs Min 3: max 1DB devil press Min 4: rest 22.5/15 kg

Gymnastics 16 min emom Min 1: 20 sec max ring dips (box dips) Min 2: 20-40 sec hollow hold Min 3: 20 sec max strict pullups (sc ring rows) Min 4: 20-40 sec arch hold Metcon 12 min amrap 12/9 cal row 9

Metcon In teams of two 5 min amrap Burpees over the bar 1 min rest 5 min amrap 30 snatches 45/30 30 snatches 60/45 30 snatches 75/60 • get as far as possible 1 min rest 5 min amrap 15 box jumps 12 pus