Warm-up

5 Pull-Ups
10 Single Arm Overhead Lunge
10 Gymnastics Kips

Gymnastics Work

12′ Alternating
30″ Plank
30″ Chin over bar hold
10 Desk Squats

Metcon (Time)

In Partners:
4 Rounds
200m run
12 Toes to Bar
– then –
4 Rounds
15 Power Cleans (95/65)
15 Thrusters
– then –
2 Rounds
20 pull-ups
20 cal airdyne
– then –
2 Rounds
10 pull-ups
10 cal airdyne