Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
10 scapula rolls + 10s hanging
10 walking lunges + strech
:30 Plank Hold

Gymnastic Holds
3 rounds
20-30s Chin Over Bar Hold
20-30s Ring Support Hold
40-60s Hollow Hold
40-60s Wall sit

rest 30s bwn movements and 2 min after full round.

Gymnastic Metcon
4 rounds for time (time cap 14 minutes)
Strict Chin ups x 4-6 reps
Push Ups x 8-12 reps
Abmat Sit Ups x 12-18 reps
Air Squats x 16-24 reps