Gymnastics:
4 Rounds (not for time)
:20 ring support hold, 3 sec tempo descent, 2 sec pause at bottom.
8 Hollow body band pulls
Metcon:
2 Rounds
In 4 minutes:
Row 500m
Max Pushups
Rest 1 minute
In 4 minutes:
75 Air Squats
Max DB Snatches (Rx= 50/30) (CRX= 70/50)
Rest 2 minutes
