Gymnastics
EMOM until you cannot finish within the minute
5 Ring Dips
6 Chest to Bar Pull-ups
5 Burpee Box jumps
If you cannot finish at least 5 rounds scale the reps and start again.
Games- with weight vest
Weightlifting
30s work:1 minute Rest
AMRAP Power Cleans
185,125
3 Rounds
Rest 3 full minutes after last round then
30s work:1 minute Rest
AMRAP Thrusters
135,95
Conditioning
Run 800m
Rest 1:1
Row 750m
Rest 1:1
Run 600m
Rest 1:1
Row 500m
Rest 1:1
Run 400m
Rest 1:1
Row 250m