Skill/Gymnastics

9 Min Emom

1. FLR hold (rings) 40 secs

2. HS HOLD 40 secs

3. L sit Hang 40 secs


Metcon

3 Rope Climbs

80 Dubs

40 Walking Lunges

2 Rope Climbs

60 Dubs

20 Pistols

1 Rope Climb

40 Dubs

20 KB Front Squats (55/35)

Rest 1 min

800 m run

*chipper time is one score, 800 m run time is second scoreĀ 

*scale down for pistols double squat jumps {squat then squat again and jump = 1 rep}