Strict Gymnastics
3 rounds of :
3 Strict Chest to Bar Pull-Ups
3 Strict Handstand Push-ups
5 Strict Ring Dips
5 Hanging Strict leg raise (slow lowering)
Metcon
4 Rounds For Time:
20/16 Calorie Row
10 Power Clean and Jerks (50/35 kg)
Time cap 16 mins