Warm-Up

3 Sets:

100 Meter Jog
10 Box Step Ups
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

0:00 – 10:00

Build to a Back Squat 10 Rep Max

10:00-15:00

DB Man Makers x Max Reps 50/35

@ 15:00

Run 400 Meters for Time

Score = Weight, Reps, Time