I did this one with a partner, who kicked my ass to say the least…sometimes you need someone to push you…

Run 30 minutes

Strength

Back squat 3×5

Front squat 3×4

Overhead squat 3×3

 

Gymnastics Strength

4x (10 Handstand Pushups+15 sec hold)

4x 10 dips

 

METCON

2 rounds for time

100 single jump rope

25 overhead squats

25 pullups

1000m row

 

GET IT!

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