Gymnastics

16min EMOM
1. 20-30sec Ring Support Hold
2. 30sec Chin-up Hang w/ High Knees
3. 30sec Arch Hold
4. 30sec Hollow Hold

Conditioning

24min E2M
1. 30/20 Calorie Row
2. 30/20 Calorie Assault Bike
3. 10 V-ups + 10 Tuck-ups + 10 Sit-ups