Tuesday WOD:

 Warm-up

Run 200m
10 Shoulder Press w band
3 Wall Walks
5 Pull Ups
Run 200m
10 Plank Ups
10 Pass Thrus
5 Pulls Ups

Weightlifting

Push Press (5-5-5-5)

Find your heavy 5 rep max

Gymnastics

Pull-ups (5x5)

5x5 Strict Pull Ups
Rest 30 Seconds between sets

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute Amrap
10 Push Press (95/65)
10 Toes to Bar
100m RunRun counts at 1 rep
RX+ 115/85