Gymnastics

12min EMOM
1. 20-30sec Ring Support Hold
2. 20-30sec Chin-up Hold
3. 20-30sec Ring Dip Hold
4. 30sec Hollow Hold

Conditioning

50 Pistol Squats
50 Hang Power Cleans (135/95)
50/40 Calorie Row
50 Floor Press (135/95)