GYMNASTICS:
3 Rounds
1 – 8R/8L Alternating Seated DB/KB Press
2 – 6 Wall Kick Ups w/:02-:03 sec hold for control
3 – :30 sec Plank/Hollow Position
METCON:
6 Rounds.
50 ft KB OH Walking Lunges (alternate arms each round) @ 24 kg / 16 kg.
5 Muscle-Ups.
9 Power Cleans @ 115 lb / 80 lb