STRENGTH

4 SETS (every 2 min)

4 Push Press + 2 Split Jerks

4 SETS (every 2 min)

4 Front Squats (%80-85)

METCON

20 EMOM

1st: 12-15 Dual Db Snatches

2nd: 12-15 Pull Ups

3rd: 30 Double Under/60 Single Under

4th: 30s HS Hold

Gymnastics Class

12 EMOM 40 sec. on / 20 sec. off
Tempo (31×1)
Pull Up
Hanging Leg Raise
Deficit Push Up

4 Sets
AMRAP
3 min on / 3 min off
12 Toes to Bar
15 DB Push Up
12 Narrow Pull Up