Warm-up (7 minutes)
20 Good Morning Squats with Barbell
10 inchworms with 3 push-ups
20 Bandy Pull-Aparts
10 burpees with max weight jump
1 minute chest stretch on each arm with band
Gymnastics (10 minutes)
3 Attempts
Max Effort Ring Dips
Rest 2 minutes
Record reps for the 3 sets
Strength (30 minutes)
EMOM10
Odd Minutes
5 Back Squats @80%
Rest 10 minutes
EMOM10
Odd Minutes
3 Deadlifts @80%
WOD (10 minutes)
5 Rounds
Row 250m
Rest 1 minute
Record all splits