Strength
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Metcon
EMOMx24
Min 1: 35 second ball slam
Min 2: 45 second row
Min 3: 15 burpees
Min 4: Rest
Accessory
3 rounds
10 banded face pull + ER
10 single arm bench press
20 russian twist