Gymnastics
3x
Scap pull up x5
Support shrugs x 5
EMOMx6
Even: Negative HSPU 5-7 seconds x3
Odd: False grip ring row x5
Metcon
4 rounds
10 kb swing 53/35
5 kb clean
25ft Single arm front rack kb lunge
10 kb swing
5 kb clean
25ft single arm front rack kb lunge
Accessory
3 rounds
8 Single arm kb floor press
10 landmine twist
12 zottman curl