Gymnastics

A) 4-5 Sets:

• 1 Legless RC + 1-2 Rope Climb

*rest 90s between

B) Rope Pull Up

• 4-6 Rope Pull Up (L hand above) *rest 45s
• 4-6 Right hand above

Metcon

Amrap 2-2-2-3 / 1:30rest between

• 15m HSW (2x7.5m)
• 10-12 Heavy DB Snatch @50lbs
• amrap: rMU

*jos rmu hyytyy isosti niin vaiha bmu

Accessories

A) Core
4 Rounds:

• 10 Ab Wheel Roll Out (polviltaan)
• 45/45s Half Kneeling Pallof Press Hold
• 30/30s DB Weighted Side Plank

*rest 30s between movements + 3min between rounds

B) 3-4 Rounds For Quality

• 10-15 Seated DB lateral raise
• 10/10 KB Gorilla Row
• 10-15 Ring Push Up