| Gymnastics Practice: (12:00) | |
| Every 2:00 x 6, alternate between A & B and choose 2 of the following movements (3 sets each): | |
| A) Ring MU — Bar MU — Jumping BMU — Strict Pull Up (Band or NO Band) — Kipping/Butterfly Pull Ups — Ring Rows | |
| B) 25′ – 50′ HS Walk — Freestanding HS Hold — HS Push Ups — Push Ups — Plank Hold | |
| *Choose a challenging set of each, but not max, and try to stick to those reps for the 3 rounds | |
| METCON: (30:00) | |
| 4 Rounds: | |
| 600 M Run | |
| 32/26 Cal Bike | |
| 1 Rope Climb (ADV: 2) | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Banded Mobility and Soft Tissue Work 20:00 |
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