Friday 23rd July

Metcon (2 Rounds for reps)
On 0:00
For Time:
12-9-6
Dumbbell Thrusters 2×22.5/15kg
Burpee Box Jumps

On 10:00
For Time:
6-9-12
Dumbbell Thrusters 2×22.5/15kg
Burpee Box Jumps

Gymnastics
Metcon (5 Rounds for reps)
Every 4 Minutes x 5
10 Toes To Bar
12 Hang Dumbbell C+J
10 Pull Ups
12 Hang Dumbbell C+J