Warm-up
- 25 Up-Downs
Then:
8-6-4-2
- PVC Pass Through
- Walk Out With Press Up
Banded shoulder pull aparts and mobs
Gymnastics
A) 5 Minute EMOM:
- 10 Beat Swings + 4 Kips (rings or bar)
B) 5 Minute EMOM:
- 2 Ring Muscle Ups
Metcon
For Time:
21-15-9*
- Front Squat (50/35kg)
*65 Double Unders after each set