Strength
Gymnastics
3x
tempo strict pull up x3
tempo ring dip x3
Metcon
6 alternating rounds with partner (3/3)
20 cal row/bike or 1 min of work
15 burpee box jump overs
7 mucle up or 9 strict pull up + 9 strict dip
Accessory
3 rounds
8 hollow bottoms up kb bench press
6 ½ kneeling banded face pull +ER
10 landmine twist