Warmup

Gymnastics

2 min amrap tempo strict hspu / dB strict press

3 sec down

1 sec up

2 min amrap

strict hspu / dB strict press

5 min amrap

1 ring muscle up + 3 ring dips

Body armour

Accumulate the following totals:

2:00 – Chin-Over Bar Hold

2:00 – GHD Supine Hold/hollow hold

2:00 – Chin-Over Bar Hold

*50 double unders if you break *

WOD

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row