Warm-up
30 Calorie bike or Row then…
3 Rounds
10 band pull aparts
100m Overhead plate carry (45/25)
10 Scorpion twists
A. Strict Gymnastics
16 Minute AMRAP
30 Second Hollow Hold
12 Strict Pull-ups
20 Second Ring Support Hold
12 Strict Handstand Pushups
B. For Time- 35-25-15
Deadlifts (225/155)
Wallballs(30/20)
*If you don’t have access to a heavy wallball, scale to a higher target
