Gymnastics
EMOM 10 unbroken butterfly pull-ups or chest to bar pull-ups. If you need to take a minute off add it on at the end
Weightlifting
“Totally Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift -1.5x Bodyweight
Back squat 1.25 bodyweight
Press 0.75 bodyweight
(ladies- 1.25x, 1x, and 0.55x bodyweight)
Conditioning
EMOM20
odd- 100m sprint
even-200m/150m Row