GYMNASTIC STRENGTH emom 12′ 1° chin up hold 2° mobility lunges (dx) 3° pass througth parallette 4° mobility lunges (sx) METCON tabata squat 1’rest tabata pushup 1’rest tabata situp

STRENGTH 5 rnds every 2′ 5 deadlift con 3″pause METCON amrap 5′ 7 thrusters 7 pullup 2’REST amrap 5′ 5 a.swing 5 hspu

Metcon “The Ghost” 6 Rnds 1′ cal Row 1′ Burpees 1′ DU 1′ REST Core: 6 Rnds 20″ V-up 20″ Hold quadrupedia inversa 20″ REST