All Levels

Gymnastics
A. 10:00min HS Strength

Strength
B. 3 Sets of:

B1. 8/8 SL RDLs
B2. 8/8 HK Landmine Presses

Metcon
C. For 5:00min, stay in any of those 4 positions, switch whenever needed(fast transitions):

Chin-over-Bar Hold
Power Plank
Push Up Bottom-Hold
HS hold(against wall)