Gymnastics
3x
A1)Kip swing x10
A2)Ring turn over drill x 5
B1) tempo strict pull up x5
B2) tempo dip x3
Metcon
*14 min cap
50 cal row
45 wall ball
40 toes to bar
35 wall ball
30 pull up
25 wall ball
15 muscle up
Accessory
3 rounds
5 half kneeling bottoms up press
10 banded pull aparts
20 russian twist