Gymnastics

A) EMOM 9:
As Warm Up

1: 5-10 Kip Swing
2: 10 Ring Row
3: 1 Wall Walk + 20s HS Hold

B) EMOM 9:

1: ''x'' Kipping Pull Up
2: 3-5 Wall Walk
3: 10-15 T2B

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

12min AMRAP:

• 6 Burpee Pull Up
• 8 DB Thruster 2x45lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise