Warm-up
3 sets
10 Arm Circles Forward and Back
20 Banded Pull Aparts
3 HS Kick-ups
then…
3 sets
:10 Ring Support Hold
:10 Ring Dip Hold
Rest as needed
Gymnastics
15 min to complete:
3 sets
5-10 Strict Ring Dips
ME HS Hold
Rest as needed
Metcon
Metcon (Time)
10 RFT
1 Wall Walk
10 Pull-ups (Rx+ C2B)
*20 min cap
