Strength
Gymnastics
3x
tempo strict pull up x3-5 weighted
hollow body push up x5-8
Metcon
EMOMx12
Even: Row for cal in 45 sec
ODD: 12 hand release push up
-3 min rest-
EMOMx12
Even: 45 sec double under
Odd: 12 kb swing
Accessory
3 rounds
10 ½ kneeling bottoms up kb press
12 bicep curl
12 db skull crusher