Gymnastics
3x
Scap pull up x5
Support shrugs x 5
Kip swing x10
Ring turn over drill x 5
Metcon
EMOMx18
Min 1: 4 muscle ups or 8 chest to bar pull up
Min 2: 5-8 strict handstand push up
Min 3: 40 double unders
Accessory
3 rounds
10 bicep curl
10 db skull crusher
max hollow rock