Functional Fitness

Warm up:
6 min EMOM:
Min 1: Echo bike
Min 2: 10 KB Deadlift + max Dead hang
Min 3: 10 Rocking push-ups + 5-8 Ring rows

Gymnastics warmup:
30 sec Wrist flow
5 Push-up to down dog
5-10 Pike push-ups

Gymnastics Strength:
Every 2:30 x 4:
10-12 Box HSPU / Seated DB Z-press
10-12 Ring rows / With elevated feet

WOD prep:
8-12 Russian KB Swings
4-8 American KB Swings

10 Kip. Swings
5 Leg raises
3-5 TTB
3-5 Kip. Pull-ups

WOD:

10 Rounds for time:
9/6 cal Echo bike
9 American KB Swings 24/16kg
3 Pull-ups
3 TTB / Leg raises

Time cap = 15 min