Gymnastics
Every 2:30 minutes, for 15 minutes (3 sets each) of:
Ring Muscle-Ups or Muscle-Up Transisitons (4-8)
Handstand Walk or Hold (1)
50-75 foot Walk or 45-90 seconds of Holds
Metcon
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups
Time cap = 12 minutes
Accessory Work
L-Sit (120 seconds)
Accumulate the time if you’re unable to maintain this position unbroken