GYMNASTICS
PULL/PUSH
5-10 strict pull-up + 10-15 kipping pull-up ( performed as an unbroken set) *Scale to chin over bar hold (15-20 seconds) + beat swing (reps)
Rest 1:00
5-10 ring dips + 10-20 ring support hold *Scale to Push up + fixed bar support hold (20-30 seconds)
Rest 1:00
Accumulate 1:00 Tuck Hollow hold Rest 1:00
METCON
EMOM 15
A- 3-5 wall climbs
B- 14 Alt DB hang split snatch 22.5/15kg
C- Run 200m
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