Gymnastics
3x
A1)Kip swing x10
A2)Ring turn over drill x 5
5x
B1)Inverted barbell row x3 (2 second pause at chest, 5 second lower
B2) handstand push up x2 (5 second lower)
Metcon
4 rounds
Min 1: 4 shoulder to overhead + 3 hang squat cleans 115/80
Min 2: 15/10 cal bike or 17/15 cal row
Min 3: 7 strict pull up
Min 4: rest
Accessory
3 rounds
10 bicep curl
10 db skull crusher
max hollow rock