Saturday

Warm-up

Row game vs Partner *Partner closer to 100 without going over doesn't have to do 10 burpees x 3 rounds + 3 sets SA Dumbbell Press x 6/side Banded Row x 15 Push-up to Plank x 10

Strength

Metcon (No Measure)

Gymnastics Ring Skill Work Spend 10-15 Minutes of Muscle Up Progressions

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

#workoutoftheday