Gymnastics Strength
Isometric Hold
12min EMOM
Min 1: 10-20 sec Hold top of Pullup / ring row
Min 2: 40 second handstand hold
Min 3: 5 kipping/butterfly
Metcon
5 rounds for time
16 overheard walking lunges 45/35 lbs
8 chest to bar pull-ups
4 bar muscleups / 8 ring push-ups
Run 400 meters
25 minute time cap