Wednesday Gymnastic/midline
Warm up
Double under practice
Jump unbroken sets
5-10-15-30-60-5-10-15-30-60
Rest as needed between sets
Then

EMOM 9 min
Min 1: 5-10 Strict pull ups or ring row
Min 2: 5-10 Dips in a bar or rings, L1 does a bar/ring muscle up followed by dips
Min 3: 5-10 Pistol squats L1, does it weighted, scaled from a box or holding on to something

Metcon
3 rounds tot time 17 min
Max Reps
1 Min Double unders
1 Min Alternating leg V-Up
1 Min Burpee
1 Min Dumbbell alternating step back lunges 22,5/15kg
1 Min Hand release push ups
Rest 1 Minute between rounds
*Aim for 170-200 reps each round

L1:
L2:
L3: 15/10kg
L4: 10/7kg