Warmup

Core

X3

1 min plank

Gymnastics Focus Work

Not For Time:

1:30 Light Bike/ row + 65% Max Ring Muscle-ups

1:30 Light Bike/row + 12 Strict Handstand Push-ups

1:30 Light Bike /row + 55% Max Ring Muscle-ups

1:30 Light Bike / row + 9 Strict Handstand Push-ups

1:30 Light Bike + 45% Max Ring Muscle-ups

1:30 Light Bike/ row + 6 Strict Handstand Push-ups

WOD

“Monkey Business”

4 Rounds:

400 Meter Run

20 Dumbell Hang Clean & Jerks (50/35)

15 Chest to Bar Pull-ups

*Kilos: 22.5/15