METCON

Workout

3 sets for quality

12 seated DB press
12 ring rows
12 weighted deadbugs

into

4-8-12-16-20-16-12-8-4

-burpee over db
-db box step over
-db squats

*35 DU/ 70 SU after each round

TC 30 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Back Squat X 2-3 (heavy)
SL Hip Thrust X 8 (e/s)

Then

Every 3:30 mins X 3 complete:

BB Bent Over Row x 3-5 (heavy)
Upright Row (KB) x 8-10

AMRAP 7
4 shuttle runs
16 Alt DB hang snatch

GYMNASTICS

Workout

Prep (3r):
20s Hollow Hold
20s Arch Hold
6 Kip swings

TTB Strength
EMOM 9:
1. 5-8 Weighted knee raises
2. 5-8 Kipping Leg raises
3. 5-8 BB Toe taps

WOD:
AMRAP 12:
8cal Bike
12 Ab-mat sit ups
8m Bear crawl
12 KB Reverse lunges