GYMNASTICS:
12 min EMOM
:40 sec Work / :20 sec Rest
1 – Hollow Rock
2 – Hand Stand Hold
3 – Plank
:40 sec Work / :20 sec Rest
1 – Hollow Rock
2 – Hand Stand Hold
3 – Plank
METCON (For Time)
EMOM for 10:00
(10 Rounds)
15/12 Cal Row or 100 M Run@ 10-Min Mark
(10 Rounds)
15/12 Cal Row or 100 M Run@ 10-Min Mark
21 Clean & Jerks @ 135 lb / 95 lb
15 Step-Down Box Jumps @ 24 in / 20 in
9 Bar Muscle-Ups