Warm up : mobility 10′

Gymnastic 12′ EMOM of :

  1. Ring Dip / Push up 6/10
  2. C2B / Pullups 6/10 70%1RM
  3. GHD sit up / Sit up 12/30″

METCON : AMRAP 10′

200 RUN

30 D.U / 90 Single under

10 HANG SQUAT CLEAN 20/15 – 15/10 – 10/5 Dumbell