Warmup 
Gymnastics –

Emom 5 min 

5-10 ctb butterfly pull-ups 
Emom 5 min 

2-5 bar muscle ups 
WOD – 30 min cap 

50-40-40-20-10

Row 

Wallballs 20/14

25-20-15-10-5

Abmat sit-ups 
*Scaled *

30-20-10

Row

 wallballs 

15-10-5

Abmat sit-ups