Gymnastics
5min Amrap
5 Dead stop Strict HSPU
5 Strict Toes 2 Bar
Then
5min Amrap
1 Wall Walk
3 Strict pull ups
3 kipping pull ups
RX+
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up
Then
5min Amrap
5 Strict Ring Dips
5 Pausing Ring Rows (10sec pause at rings on chest)
Metcon
9min Amrap
11 Wall balls 20/14
9 Double DB Thrusters 50s/35s
6 Double DB Box Step ups 24/20”
Scale
35s/20s
