Gymnastics
EMOMx15 (4x through)
Min 1: 30 second arch/ hollow kip
Min 2: 30 second headstand
Min 3: 6 rolling pistol
Min 4: rest
Metcon
Every 4 minutes for 5 rounds
150m sprint
9 power snatch 75/55
12 toes to bar
Cool down
3 rounds
10 glute bridge
10 barbell row
10 sliding hamstring curl