Functional Fitness

Warm up:
4 min AMRAP:
2 Inch worm into upward dog
10 Tuck-ups
10 Scapula pull-ups
10 Good mornings (bodyweight)

Gymnastics warm up:
5 Ring rows with a 2 sec hold in the top position
15 Scapula push-ups
1 Wall-walk + 10 sec Wall-facing HS hold
3-5 Strict knee raises
3-5 Strict leg raises

Gymnastics:
Every 90 sec x 6:
1) 3-5 Strict pull-ups / Banded + 3-5 Strict TTB / 3-5 Pullovers
2) 20-40 sec Wall-facing HS hold / Straight arm plank hold / 6-12m HSW

WOD prep:
10 sec Ring support hold
5 Box dips
3 x 1 Negative ring dip
5 V-ups

10 Russian KB Swings
5 American KB Swings

WOD:
4 x 4 min on / 2 min off:
Buy-in: 20 / 15 cal Row

AMRAP in remaining time:
6 Ring dips / Banded
9 V-ups / Tuck ups
12 American KB Swings 1 x 24/16kg