Gymnastic strength
EMOMx12
Min 1: 30 sec hollow hold
Min 2: 5 scap pull up
Min 3: 30 sec arch hold
Min 4: 5 strict ring dip
Metcon
AMRAPx10
5 squat clean thruster 135/95
5 muscle up/12 chest to bar
Cool down
3 rounds
30 second ghd hold
60 second back ext hold