Gymnastics Skill EMOM 12:

Min 1: HS Hold (options: freestanding – against wall – feet on box – plank) (45 seconds)

Min 2: False Grip Ring Hold (scale: Static Bar hang) (45 Seconds)

Min 3: 100 Ft Single Arm DB Overhead Carry (50 right arm, 50 left arm) (FOCUS: BICEP CLOSE TO EAR)

Min 4: Laying Hollow Hold (45 Seconds)

Every 5:00 x5

(25:00 Total)

Run 400 M

10 Burpees to target (6 inches above reach)

10 Toes to Bar

**Score is slowest round

Stretch