A) Gymnastic Strength/Skill 16 min EMOM
1. 3-5 Strict PU @11X2 – 2 sec pause at top
2. :20-:30 arch hold
3. 3-5 Strict HSPU / Kip HSPU with a 3sec lowering
4. :15-:20 Parallete tuck hold
B) Conditioning Intervals – 3 rounds
350m row
12-15 Pull ups
12-15 DB S2OH
rest 2:30
c) Core
10-12 sit ups with a 3 second lowering
12-15 hip raises
rest 1:00 x 4-5 sets