260124 Saturday

Strength Front Squats build to 5RM 3 sets 3 reps at 100% Metcon 6 min AMRAP 4 thrusters 4 pullups 3 mins rest 6 min AMRAP 4 front squats 4 HSPUs 40/30 KG

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