Gymnastics skill
EMOMx15 (4x through)
Min 1: 20 second arch/ hollow kip
Min 2: 20 second headstand
Min 3: 4 rolling pistol
Min 4: rest
Metcon
3 rounds
500m row
5 muscle up or 8 strict pull up + 8 dip
20 wall ball
Cool down
3 rounds
max effort gymnastic crunch
15 arch rocks