260309 Monday

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

Strength Back squats 5 sets 5 reps same weight 65-70% of recent 1 RM Metcon 27-21-15-9 Calorie row Power cleans 50/35Kg HSPUs (sc pushups) Run: 500-400-300-200m

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