STRENGTH

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows

CONDITIONING

3 RFT:
30/20 Push-ups
20 Pull-ups
10 Burpee Box Jumps (24, 20)
18:00 Time Cap

Accessory:

Barbell Curls: 4 x 10. Rest 60s.