gymnastic strenght endurance:
a) 0-7’
1000 run
then
b) emom 10’
15-20 push ups
20-25 air squat
8-10 burpees
10-15 strict pull ups
50-70 du
1’ rest
c) 18’-23’
1000 row
then
d) emom 10’
20-30 thruster empty bar
10-15 lat burpees
15-20 ttb
20 a.swing
50-70 du
2’ rest
sprint team endurance
5’ amrap cal a.bike