Strength
Gymnastics
EMOMx12
Min 1: 2 chest to bar + 2 bar muscle up
Min 2: 5 headstand k2e + 2 kipping hspu
Min 3: 4 box spistol
Metcon
Every 3 min for 18 min
40 double unders
7 hang power cleans 135/95
10 burpees
Accessory
3 rounds
10 hollow bottoms up kettlebell bench press
15 bicep curl
20 tricep pull down