A1: Bent Over Row (Using Barbell 4 x 10; Start a new set every 2:30)
A2: Dumbbell Bentover Reverse Fly (4 x 10:)

B: For time: 25:00 Cap
60 push-ups
50 Rings Dips
40 HSPU
30 Bench Press 70/50kg
20 jerks 70kg
10 push presses 70/50kg.

*If you don’t have all these movements please still come down!! we have some great regressions to help build those gymnastic movements and ensure you have a great wod!!

Engine:

A: Metcon (AMRAP – Reps)
10:00 EMOM
Max Shuttles in 30 seconds

B: 5 rounds for time of:
20 wall-balls 10/9′ 9/6kg
20 SDHP 35/25kg
20 Box Jumps 24/20″
20 Push Press 35/25kg
20 Cal Row
Rest 1 minute