Skill work +Steady state aerobic conditioning
Gymnastics
Toes-To-Bar (max reps)
Metcon (Time)
Row 500m
In 2 rounds of
10 Alternating KB Goblet Get up
8 Windmills
8 Toes to Bar
In 2 rounds of
10 Alternating KB Goblet Get up
8 Windmills
8 Toes to Bar
Go for technique over score
1) 2x 10 Broom stick Arch Hold
2) 2x 6 lying TTB
3) 2 x 5 Strict Straight Leg Raises or 5 Strict Toes-to-Bars
4) Max Toes to Bar or Max Knees to chest( 2 counts as 1)This is score