Warm up:
- 5 inchworms
- 10 jumping squat
- 10 plate bench press
- 10 plate ground to overhead
Gymnastics/ conditioning: (15 min )
4 rounds :
- 30 seconds handstand hold
- 12 pull ups
- 10 ring dips / box dips
* 6 shuttle run every round
WOD: (17 min )
5 rounds:
- 40m single arm over kb carry
- 20 medball sit-ups
- 12 Cal machine
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