Gymnastics
Muscle Up Skill Work
Work on muscle ups and progressions

Metcon
6 Rounds For Time:
30 Double Unders
8 Chest to Bar Pullups
RX＋ 5 Bar Muscle Ups

Supplement
For Time:
30-20-10
Russian Twists
Medball Situps

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Weightlifting
Deadlift
5-5-5-5 (60% 70% 75% 80%) Metcon
For Time:
3 Rounds of:
10 Kettlebell Sumo Deadlift High Pulls 53/35
10 Butterfly Situps

2 Rounds of:
8 Kettlebell Swings
8 Toes To Bar

1 Round of:
6 Rope Climbs 15′ *No Rest between rounds

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Metcon
For Time:
20 Overhead Lunges 95/63
20 Bar Facing Burpees
20 Front Rack Lunges
400M Run with plate 45/25
10 Overhead Lunges
10 Bar Facing Burpees
10 Front Rack Lunges
400M Run No plate
RX＋ 135/93
All lunges are IN PLACE.

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Overhead Squat 5-5-5-5
@ 60%, 70%, 75%, 80%

Metcon
EMOM for 4 Rounds
Min 1: 20/15 Cal Row
Min 2: 40 Double Unders
Min 3: Max seconds L-Sit Hang
Min 4: Rest

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10am Reloaded

11am CrossFit

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