Gymnastics Practice:

choose from 1 or 2 of the following:

rope climb, handstand push up, handstand hold, handstand walk, toes to bar, bar muscle ups, ring muscle ups, pull ups, strict pull ups,pistols, push up

METCON: (20:00)

27 – 21 – 15 – 12 -9

Cal Row (Ladies Cals: 24 – 18 – 12 – 9 – 6)

*50 Double Unders After Each Round

OPTIONAL WORK

A) Banded Mobility and Soft Tissue Work 20:00