10 EMOM
1. 0:30 Max Ergo – 0:30 Rest
2. 0:30 Max Shuttle Run – 0:30 Rest

Rx+; 0:40 work / 0:20 rest

Gymnastics Strength/Accessory
10 EMOM:
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Banded Lat Pull Down (5-8 reps)

METCON

For Time: (10′ Time Cap)

Accumulate 150 Single Arm Dumbbell Thrusters

Rx+: Barbell 30/20 kg

Rx: One Dumbbell: 20/12,5 kg *not alternate, change if you want

Every 2 minutes, (*including starting minute)

14 V-Up
7 Burpees