260725 Saturday

Strength Deadlifts Build to heavy 3 TNG 5 sets 1 rep at 100% Metcon 8 rounds for time 16/12 cal row or 200m run 8 wallballs 8 toes to bar

Gymnastics 12 min EMOM Min 1: 30-40 russian twists Min 2: 8-12 ring rows Min 3: 20-40 sec handstand hold Metcon 30 min AMRAP 100m row/run 10 air squats 1 rope climb 10 toes to bar 10 burpees 10m HSW 1

In teams of two 3 rounds 7 BMUs 7 burpees over the bar 7 deadlifts 125/85 2 min rest 1k synchro run 30 toes to bar 50 alt DB hang cleans 30 toes to bar 20 burpee box get over 48/40” 2 mins rest 3 roun