Conditioning

3 rounds not for time:

15/12 cals bike
20 cals row
10 box jumps overs 24/20

Note: Do not go all out for this, have fun, enjoy the ride

METCON

3 rounds for time:

2 legless rope climbs
35 wall balls 20/14

Lite/beginners

3 rounds for time:

6 rope leg wraps
35 wall balls 14/10

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Hip cleans 3×5

Gymnastics
30 pistols

Core
21-15-9
GHD sit ups
Back extensions

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