Warm-up:
2:00 Shoulder Box Stretch
1:00 x 2 Perfect Stretch
EMOM 8:00
Even: 10-15 Kang Squats
Odd: 10 Arch to Hollow Rolls
Gymnastics:
Every 1:00 for 10:00
Odd:
A) Max Strict C2B Pull-ups
B) Max Strict Pull-ups
C) Max Elevated Barbell Pull-ups
D) Max Strict Ring Rows
Even:
Max Ring Push-ups
Metcon:
Tabata:
Wallballs 10/6 kg
1:00 Rest
Toes-to-bar
1:00 Rest
Push Press 42.5/30 kg
Competitors:
Oly: 15:00 to warm-up and complete
6 Sets for load:
1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch + 1 Overhead Squat
-then-
Engine:
3 Rounds For Time:
50/35 Calorie Row
Rest 3:00