A. Perform 50 Backsquats @70% - shoot for 10+ reps

Every time you break perform 8 pronated ring rows

B. EMOM for 20:00

Even - 10 one arm dead KB Cleans

Odd - Row 150/100m

17.30 Gymnastics

5 Rounds for quality of:

:30 Pseudo Planche on rings(push elbow pit forward) :30 Rest :30 Headstand :30 Rest :30 Air squat bottom hold(with tension) :30 Rest :30 Chin over bar hold :30 Rest :30 Push up bottom position hold(chest just above ground) :30 Rest