A. EMOM 20

Odd: 6-8 Rack RDLs

Even: 4 Strict HSPUs

B. Complete the following for time:

400m Run

40 Air Squats

30 Situps

20 Push Ups

10 Pull-Ups

17.30 Gymnastics

A. For quality:

Accumulate 3:00min Passive Hang

Everytime you come off the bar perform 7 Inverted Burpees

B. For quality:

Accumulate 3:00min Active Hang

Everytime you come off the bar perform 7 Candle Stick Rolls

C. For quality:

Accumulate 3:00min of Kipp/Swings

Everytime you come off the bar perform 10 Box Jumps