0. warmup

A. Skill (00:15-00:30)

Gymnastics EMOM
EMOM 12:
Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push Press
Minute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees in
Minute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring Rows
Rx+ EMOM 15

B. Conditioning (00:40-00:60)

3 RFT:
30/20 Push-ups
20 Pull-ups (OR 20 C2B)
10 Burpee Box Jumps (24, 20)

Rx+: (20 strict HSPU per round) (C2B Pull-ups)
L2: (Box Push-ups) (Band Assisted Pull-ups)
L1: (15 Box Push-ups per round) (15 Ring Rows) (Burpees – no box)
18:00 Time Cap