Strength
Gymnastic skill work
EMOMx15 (4x through)
Min 1: 5 arch/ hollow kip
Min 2: 3 headstand weight transfer
Min 3: 5 candlestick roll up
Min 4: rest
Metcon
Part 1
2k row for time
Part 2
EMOMx12
EVEN: 3 power snatch 135/95
ODD: 8 pistols + 20 double unders