261027 Tuesday

Strength Front squats 3 sets 3 reps at 80-85% Metcon 2 rounds 2 min AMRAP 15 burpees max toes to bar in the remaining time 2 min rest 2 min AMRAP 20/15 cal row max ring dips or HRPUs in the remaining

Gymnastics 12 min EMOM Min 1: 5-10m HSW or 2-4 wall walks Min 2: 20-30 sec chin over the bar hold Min 3: 3-5 Vups + 3-5 Tucks ups + 3-5 hollow rocks Metcon 4 rounds for time 3/2 rope climbs 20 alt DB

Weightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40