Strength
Gymnastics
3x
3 Tempo false grip ring pull up 3.3.3.1
3 Tempo Ring dip 3.3.3.1
3 Jumping muscle up transition
Metcon
5 rounds
6 power cleans 155/105
9 toes to bar
12 box jump overs
Accessory
4 rounds
10 hollow rocks
10 v-ups
10 gymnastic crunch
10 second hollow hold