Strength
Gymnastics
3x
10 kip swing
5 tempo ring dip
20 second L sit
Metcon
AMRAPx4
3 hang squat clean 135/95
3 muscle up
-4 min rest-
AMRAPx4
6 hang squat cleans 115/80
6 pull up
Accessory
3 rounds
10 hollow bottoms up kb bench press
15 bicep curls
15 dumb bell skull crush