260307 Saturday

Strength Strict press Build to 5RM 20 reps in as little sets as possible at 60% Metcon Every 7 mins for 3 rounds 80 DUs 40 DB alt snatches 22.5/15 40 DUs 20 burpees over DB 10 pullups

Gymnastics 16 min EMOM Min 1: 10-15 ring rows Min 2: 20-40 sec hollow hold Min 3: 10-30 sec chin over the bar hold Min 4: 20-40 sec arch hold Metcon 6 min amrap 10 wallballs 10 toes to bar 3 mins rest

Metcon In teams of two For time 50/40 bike cals 3 rounds 30 toes to bar 30m HSW (10 wall walks) For time 50/40 cal row 50 wall balls 50 chest to bar pullups 50 box jump overs 50 DB snatches 22.5/15 20