WOD

Pally Fit LLC – CrossFit/Fitness

Gymnastics

Gymnastics Circuit (3×10+20+30s)

Complete 3-5 sets in 15-min:

10 Alt Single Leg T2B (or Alt Single leg V-Up)

20 KB Sling (35/24)

30s HS Hold

[rest as needed between sets]

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(13)

3 T2B

2 TGU (1/arm)

1 HSPU

Pally Fit LLC – CrossFit/Fitness

Weightlifting

BTN Strict Press (3×5)

Behind the Neck Strict Press: 3×[email protected]%
Use 65% of the 5RM you found last week

Rest 60s between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(17)

5 Devils press (35/20)

15 Ring Rows

25 DB Deadlift (35/20)

Rest 30s