Skill: Parkour Step Vault
Gymnasty 9 Minute EMOM
1) 5 Tempo Ring Dips
2) 5 Tempo Pullups
3) Tempo Step Vault Hold
MetCon
3:30 on 0:30 off for 24:00 Alternate Between
A) 10 alternating Step Vault + 10 Muscleups + 10 box jump overs
B) 50 ft quadriped (half forward half backward) + 18/15 calorie row
C) Terrible Stair Run + max effort HSPU