Gymnastics
For Quality
Ascending Ladder for 10 Minutes:
1-2-3-4-….
Strict Handstand Push-ups
Strict Ring Dip
Strict Pull up
… Rest 3 Minutes, into:
AMRAP 5 Minute
2 Wall Walks
10 Hollow Rock
Conditioning
For time
1000 m Row
90 Air Squat
60 Push up
30 Pull up
Time cap 16 mins