Functional Fitness

Warm up:

3 Rounds of:
10 Rocking push-ups
10 Alt. Reverse lunges
20 Alt. Plank shoulder taps
30 sec Squat hold

Gymnastics warm up:
2 x 10-15 sec Ring support hold
10 Scapula pull-ups
10 Ring dips
3 x 1 Negative ring dip
3 x 1 Negative chin up
5-8 Box dips
2-3 Chin ups
2-3 Ring dips

Gymnastics Strength:

8 min EMOM:
Min 1: 5-10 Ring dips / Parallel bar dips / Banded / Weighted
Min 2: 5-10 Strict chin-ups / Banded / Weighted

WOD prep:
10 Scapula pull-ups
5 Ring rows
10 Kip. Swings
3-5 Pull-ups
3-5 C2B

2 x 1 Wall walk + 10 sec Wall-facing handstand hold
10-15 Wall balls

WOD:

For time:
20 C2B / Pull-ups
10 Wall walks
35 Wall balls 9/6kg to 10/9ft
50/40 cal Echo bike
35 Wall balls 9/6kg to 10/9ft
10 Wall walks
20 C2B / Pull-ups
Time cap = 18 min