Strength
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Ring push up x8 3.3.3.1 tempo
Metcon
EMOMx18
Min 1: 12/8 Cal Row
Min 2: 35 Double Unders/ 70 Singles
Min 3: :20/:10 bike x2
Min 4: 10 KBS 70/44
Min 5: 12/8 Cal Row
Min 6: 30 sec ball slam
Accessory
3 rounds
5 seated single are db strict press
5 single leg RDL
5 kb windmill