SKILL

CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
*Different skill that last week

METCON

Every 5:00 x 5 Sets:
Row 400 Meters/Assault Bike
15 KBS (53, 35)
30 Double Unders

 EXTRA CREDIT 

Hollow Hold: 3 x 10-20s.
*After each set complete 50 Double Leg Banded Leg Curls