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

16min EMOM
- 1. Min 4x 10s Eccentric Pull ups/Banded
- 2. Min 4x 10s Eccentric HSPU/Pike Push Ups/DB Strict Press
- 3. Min 8 - 12 Strict Pull Ups
- 4. Min 8 - 12 Strict HSPU/Pike Push Ups/DB Strict Press

Gymnastics Warmup

- 10 Kipping Swings
- 5 Kipping Pull ups/C2B
- 5 Kipping HSPU
- 6 Box Step Ups
- 5 Box Jumps
- 5 Box Jump Over

WOD
20min Amrap
- 10 Burpee Box jump over
- 7 C2B/ Pull ups
- 15/12 cal echo bike/row/ski
- 7 HSPU
- 20 Jumping Lungees
- 15/12 cal echo bike/row/ski