Strength
Gymnastics
2x
scap pull up x5
scap circles x5
3x
tempo strict pull up x3-5
hollow body push up x5-8
Metcon
EMOMx21
Min 1: bike :30 seconds
Min 2: double unders :45 seconds
Min 3: 12 ball slam
Accessory
3 rounds
10 v-up
10 hollow rocks
10 gymnastic sit up
10 second hollow hold