FRIDAY

Strength/Practise:

Gymnastic strength: 3RFQ

10 x Floor pike

5 Weight'd C2B

5 weight'd ring dips with 30 sec ring hold

5 x strict T2B

10 strict HSPU

Conditioning:

12min AMRAP

50 DU

40 russian twists

30 burpee plate hop

20 OH plate alt lunge

10 db snatch

Big Kahuna:

30 muscle ups for time 10min cut off scale: 5x2 banded turnovers 5x2 fall to swing to hip drive