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

EMOM 16min (40s on, 20s off
- Max. reps Strict Pull Ups
- Max. reps Strict HSPU/Pike Push Ups/DB Strict Press
- Max reps Hummer Curls
- Max. reps Banded Triceps Extension

Gymnastics Warmup

- 10 Kipping Swings
- 10 Ring rows
- 5 Kipping Pull ups/C2B
- 5 Kipping HSPU
- 5 Box Steps, 5 Box Jumps

WOD
For time cap 20min
- 20 Burpess over the line
- 40/30 cal erg
- 20 HSPU
- 40 Pull ups
- 20 HSPU
- 30 Box Jumps
- 90Dus / 120 Sus