Warm-up: 10-12 minutes

Gymnastics Day!!!

• 0:00-5:00 AMRAP of:
  • 5 strict HSPU
  • 15 sec Bar or Ring hanging L- sit
• 5:00-10:00 AMRAP of:
  • 3 Dead Stop Strict HSPU
  • 6 Strict T2B
• 10:00-15:00 AMRAP of:
  • 3 Tempo Strict pull ups
  • 15 sec Handstand Hold

Metcon: 4 minute AMRAP x 3

• 4 min AMRAP of:
  • 27/21 cal row
  • 27 Burpees
  • 27 C2B
• REST 4 minutes
• 4 min AMRAP of:
  • 21/15 cal row
  • 21 Burpees
  • 21 T2B
• REST 4 minutes
• 4 min AMRAP of:
  • 15/9 cal row
  • 15 Burpees
  • 15 pull ups