Warm-up 2x
3 burpees
5 turtle get up
7 ring rows
3x
14 I’s
12 T’s
10 Y’s
8 scapula pull ups
Gymnastics (for reps)
4x
a)max reps ring pull ups
b)max hold chin over rings
30 sec rest
c)max reps push up to elbow
d) max hold bottom position
30 sec rest
Metcon (No Measure) 3x
15 leg raises
5 banded steps each side
Metcon (Time)
66 lunges
44 sdhp 32/24
22 burpee box over
(15min timecap)