Front Squat 3X5 at Medium Weight
30 sec Superman Hold Between Sets Metcon 21--15--9 Thrusters 42.5\30 Toes to Bar
KTB Swing 24/16
Scale:
15-9-6
Thrusters 30/20
V Ups
Russian KTB Swing 16/12
Gymnastics:
Skill-
Toes to Bar
Advanced:
EMOM 12min
Odd: 8-12 Toes to bar
Even: 8-12 Burpee to target
Metcon:
EMOM 16min
1) 10 Deficit Push Up
2) 30sec Hollow Hold
3) 6-10 Strict HSPU
4) 15 V Ups