GYMNASTICS: 

4 Rounds
:30/:30 Max Effort Strict Pull Up
:30/:30 Plank
:30/:30 Hollow Rock

WOD:

16-Min Clock
0:00 – 4:00
Max Reps Wall Balls @ 20 lb / 10 ft – 14 lb / 9 ft

4:00 – 8:00
AMRAP
7 Power Snatches @ 115 lb / 75 lb
9 Burpee Box Jump Overs @ 24 in / 20 in
11 Toes to Bar

8:00-12:00
Max Distance: Front Rack Walking Lunges w/KB (AHAP)

12:00 – 16:00
20 Air Squats
15 Hand Release Pushups