WARM UP 3 rounds for quality of:
10 Hand Release Push-ups
10 Strict Pull-ups
10 Stick Overhead Squats
GYMNASTIC SKILLS 3 rounds for time of:
5 Banded Muscle Up Transitions
20 Hollow Body Rocks
5 Kip Swing From Rings
GYMNASTIC METCON 5 rounds for time of:
3 Power Snatch + Hang Squat Snatch + Overhead Squats, 70/45 kg
7/3 Ring Muscle-ups
50 Double Unders
COOL DOWN For quality:
Calf Stretch, 2 mins
Chest-to-Floor Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins
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