A. WARMUP
:30
Downward Dog
Wrist Rotate
One Arm Rotate / side
Groin Stretches
Lat stretchesScoring: Not Scored
B. Gymnastics
EMOM 12 : Bar Complex
4 T2B + 3 Pull ups + 2 CTB + 1 Bar MU or 2 CTBScoring: Not Scored
C. METCON
4 Rounds For Time :
10sec Low Ring Support Hold
10 Low Ring Push-Ups
10sec Hollow Rock
10 Kip Swings
10 Alligator Rolls
https://www.youtube.com/watch?v=U3UYDspctYgScoring: Not Scored