Main – WOD

Warm-up

Gymnastics

Goals Day (15 x 20)

Work on one or two goals
15 Min Alt. EMOM
Alternate movements
Even & Odd minutes

Metcon

Metcon (Time)

400m Run
5 Deadlift 185/135
15 Sit-ups
400m Run
10 Deadlift
15 Sit-ups
400m Run
15 Deadlift
15 Sit-ups
RX+ Requirements
Deadlifts at 205/155
Weighted Sit-ups