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
3-4 rounds
15-25s Chin Over Bar Hold
15-25s Ring Support Hold
30-45s Hollow Hold
30-45s Wall sit

rest 30-45s bwn movements and 1.5-2 min after full round.

Gymnastic Metcon
emom 16
1) Strict Chin ups / hardenef ring row x 6-10 reps
2) Push Ups x 8-16 reps
3) Abmat Sit Ups x 12-18 reps
4) Air Squats x 16-24 reps