10.21.15

Warm-up

8 Rounds

30 Seconds on 15 Seconds off

Plank Hold

100m Row

Side Crunches

Strength/Skill

N/A

METCON

AMRAP in 6 min:

7 Wall Ball (20/14)

8 Box Jump Over (24/20)

rest 3 min

AMRAP in 6 min

3 HSPU

3 KB Swings 70/53

6,6

9,9 etc

rest 3 Min

AMRAP 6 min

20 Mountain Climbers (10 Each Leg)

10 V-Situps

Extra Work

gymnastic:

4 Sets – On rings

5 strict L-sit to Toes 2 rings (legs never go below L-sit)

15 sec. hanging arch hold

olympic:

Bench Press: 5×3 up to 3RM

KB Alt Row: 5×6 each side

Core

300 Flutter Kicks