GYMNASTICS: 

WOD : Gymnastics  (8 x 1)
8 Min EMOM
1 Strict Pull Up + 2 Strict Knees to Elbows + 3 Strict Toes to Bar (*these 3 movements = 1 Rep)Rest 1 Min

8 Min EMOM
1 – :30 Sec Hand Stand Hold or Hand Stand Walk
2 – 10/12 DB Curls Each Arm (AHAP)

Rest 1-Min

2 Rounds
25 Hollow Rocks
25 Arch Rocks / Superman

WOD : Metcon (Time)
3 Rounds
50 Double Under
30 Cal Row
10 Hang Power Clean @ 175 lb / 120 lb