Gymnastic strength
EMOMx15 (4x through)
Min 1: 10-15 arch/ hollow kip
Min 2: 4-6 headstand weight transfer
Min 3: 3-7 candlestick roll up
Min 4: rest
Metcon
5 rounds
10 GHD sit up
15 pull ups
30 double unders
Cool down
3 rounds
30 hollow rocks
30 arch rocks