A: 5 SETS (every 2 min)

3 Paused Split Jerks / 3 sec start position – 3 sec finish position (% 60-65)

B: 5 SETS (every 2 min)

3 Paused Front Squat (% 70-75)

16 AMRAP

Team of 2

1-2-3-4-5-6…

HSPU

10 Dual DB Devil Press (22.5/15kg)

Gymnastics Class

Isometric Work
9 EMOM
20 Sec. Pull Up Hold
30 Sec. Hollow Hold
20 Sec. Bottom Push Up Hold

15 EMOM
12 Toes to Bar
12 Commando Pull Up
10 Ring Push Up

Rest.

15 EMOM
12 Chin Up
12 Single Parallette Push Up
14 Weighted Sit Up