Read This:
http://www.catalystathletics.com/articles/article.php?articleID=1865
Gymnastics:
Spend 10 minutes on HSPUs and Pistols, Alternate between movements
Oly:
Hang Clean + Clean + Push Jerk + Split Jerk
Metcon:
3 Rounds
12 Front Squats (95/65)
500m Row
Metcon 2:
AMRAP in 5
1 Push-up
1 KB Swing
2/2, 3/3, 4/4, 5/5, etc
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