Saturday Gymnastic/midline
Within 6 min complete
40 High knees
40 Mountain climbers
20 Scapula push ups
30sec Active bottom of the squat hold
Skill/Strength
3 rounds (12-15min)
Accumulate 1min in a wall handstand (ok to try free handstand)
Accumulate 1min hanging from pull up bar
Accumulate 1min at top of dip in rings
Then
Prepare for metcon 5-10 min
Metcon
Amrap 15 min
42 Wallballs 9/6kg
30 Deadlift 50/35kg
18 Toes to bars
L1: 61/43kg
L2:
L3: 43/30kg, hanging knee raises
L4: 30/20kg, situps, 6/4kg