Strength Every 2 mins x10 6 bench press 6 deadlifts At 60-70% of your recent max Metcon 20 min emom 1 min max row 1 min max shuttle runs 1 min rest

Strength Front rack lunges Build to 6 rep max alternating Drop to 40-50% and do 15 reps of the following complex 1 front squat + 1+1 lunges Metcon For time 40 cal row or 600m run 30 alt db hang power clean 20 burpees 30 cal row or 400m run 20 alt db snatches 10 burpees over db 20 cal row or 300m run 10 alt devil press 1 DB 22.5/15

Gymnastics 16 min EMOM Min 1: 4-10 RMU/BMU Min 2: 15-25 superman extensions Min 3: 8-12 alternating pistols Min 4: rest Metcon In teams of 3 Complete 300/200 cals on Bike or Rower