| a) WARM UP:
3 Rounds:
- Run to end of gym and back
- 10 hollow rocks
- 10 scap pull ups
- 10 glute bridges
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| b) Gymnastic Conditioning:
For Time:
- 100 Double Unders
- 10 Ring Muscle Ups (scale: 10 Bar MU, 10 C2B + 10 dips)
- 80 Double Unders
- 8 Ring Muscle Ups
- 60 Double Unders
- 6 Ring Muscle Ups
- 40 Double Unders
- 4 Ring Muscle Ups
- 20 Double Unders
- 2 Ring Muscle Ups
Time cap: 15 mins
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| c) WOD:
18 min AMRAP:
- 200m Run
- 16/12 Cal Row
- 12 Chest to Bar Pull Ups (if you did C2B in part b, switch to ring rows)
- 8 Dumbbell Snatches (70/50)
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