Gymnastic capacity
Warm up after rowing metcon
2 rounds
3 inch worm with push up
3 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:20 HS Hold
before starting 1 set of 2-3 shspu

5 times max reps
Strict HSPU
Rest 1.5-2 min bwn sets

Put the total reps on result area and comments below the amount of reps in sets.