Gymnastic strength
EMOMx12
Min 1: 30 sec hollow hold
Min 2: 5 scap pull up
Min 3: 30 sec arch hold
Min 4: rest
Metcon
AMRAPx8
6 strict hspu
9 toes to bar
12 kb/db snatch (6 each side)
Cool down
3 rounds
8 back ext
10 band face pull
15 band pull aparts