Warm-Up

3 Sets:

250 Meter Row
10 Halo Squats
8 Reverse Snow Angels
20 Banded Pull-aparts

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

Examples:

3 Sets:

:30 HS Hold
5 Toes-to-bar

EMOM 10 Minutes

Station 1 – Ring Rows
Station 2 – Sit-ups

WOD

20 Minute AMRAP:

100 Meter Run
3 Chest-to-bar Pull-ups
5 Wall Balls 20/14