Gymnastics

Warmup

2min Ski/Row/Bike

2 rounds

- 10 Hanging anterior shoulder rotations
- 5 Pike Push Ups
- 10 Ring rows
- 5 Push Ups To Down Dog

Strength

4 rounds
- 5-8 Strict Pull ups/Banded
- 8 – 12 Strict HSPU/Pike Push Ups/DB Strict Press
- 15 – 20 Hummer Curls
- 15 – 20 Triceps Extension

Gymnastics Warmup

- 10 Kipping Swings
- 10 Ring rows
- 5 Kipping Pull ups/C2B
- 5 Kipping HSPU
- 2min Dus practice

WOD
For time cap 20min
- 90Dus / 120 Sus
- 40/30 cal echo bike
- 20 HSPU
- 40 C2B/ Pull ups
- 20 HSPU
- 40/30 cal echo bike
- 90Dus / 120 Sus