Strength
Gymnastics
2x
scap pull up x5
shrug support x5
scap circles x5
3x
tempo strict pull up x3
tempo ring dip x3
Metcon
Every 4 minutes for 24:00
cal row 18/15
8 thrusters 95/65
8 pull up
Accessory
3 rounds
6 Victorian raise
8 hollow bottoms up kettlebell bench press
15 weighted sit up