Gymnastics:
Weighted Ring Dip 10-8-6-4-2
Complete 20 Hollow Body Rocks after each set.
Metcon:
1 Round every 8 minutes x 3
500m Run
50 Russian Swings (70#/53#)
Max Unbroken Pushups
100m Sprint
500m Run
50 Russian Swings (70#/53#)
Max Unbroken Pushups
100m Sprint