Gymnastics & Skills:
EMOM 5:00
A) 3-5 Triple Unders
B) 30-50 Double Unders
C) 10 x (Single + High Jump + Double Unders)
D) 30-50 Single Unders
EMOM 10:00
Odd:
A) Max Strict C2B Pull-ups
B) Max Strict Pull-ups
C) Max Elevated Barbell Pull-ups
D) Max Strict Ring Rows
Even:
A) Max Ring Push-ups
B) Max Strict Push-ups
C) Knee Push-ups
D) Box Push-ups
*Unbroken
Metcon:
3 RFT:
75 Double Unders
15 Ring Dips
Scaling:
20kg Plate Jump Overs
Box Dips
Cooldown:
1:30 Archer
1:30 Archer
3:00 Banded Shoulder Mob.
3:00 Banded Shoulder Mob.
Competitors:
10:00 to find 20RM Back Squat
5:00 AMRAP
100/70kg Deadlift
*Keep perfect form, don’t get injured