| AMRAP 20: |
| Run 200 M OR Row 250 M OR/Bike 12/9 Cals |
| *1:30 to Work on 1 weakness movement |
| ****For weakness 1 work, have athletes choose from the following skills to work on during their weakness: |
|
| Strict TTB, TTB, Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up, Double Unders, |
| Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips, Rope climbs |
|
| METCON (20:00) |
| 100 Double Unders |
| 80/64 Cal Row |
| 60 kettlebell Swings (RX: 53/35) |
| 40 Toes to Bar |
| 20 Burpee Box Jump Overs (RX: 24/20) |
|
|
|
| Optional Work: |
| 20:00 Stretch & Mobility |
