GYMNASTICS: 

12 Min EMOM

A. 30 ft Hand Stand Walk

B. 5 Bar Muscle Up

C. 6R/6L Single Arm DB Over Head Walking Lunge (AHAP)

 

WOD/METCON

:20 Min EMOM

Even – 1,3,5,7,9* Deadlifts @ 275 lb / 185 lb

Odd – 20 Double-Unders + 10 Toes to Bar

 

*The 1,3,5,7,9 Deadlifts means ascending reps through the first 5 rounds, then back down to 1 and back up again for the final 5 rounds.