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