Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

Forearms warm up

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

+

10 min @ aerobic effort

Run 200m

15 Wallball, 20#

10 Toes to Bar

5 Burpee Box Jumps, 24”

Rest 5 min

10 min @ aerobic effort

Bike 10 Cals

15 Russian KB Swings

10 Ring Push Ups

Rest 5 min

10 min @ aerobic effort

Row 200m

10 Overhead Squats, 115#

5 Muscle Ups

Only workout I got done this week.

Warm up

4 rounds plus hangs

Wrist warm up done

Metcon 1

4 rounds plus 100m run

Metcon 2

4 rounds plus 10 cals

Metcon 3

2 rounds plus 4 MUs