WArmup

Gymnastics

Emom x8

Odd – 10-20 pistols

Even – 3-5 strict ring dips

Strength 10 min

oh squats

Heavy 2 reps

WOD

Amrap 3 min , rest 3 min

200 m run , 15 barf burpees, max oh squats 75/55

200 m run, 12 barf burpees, max oh squats 95/75

200 m run , 9 barf burpees, max oh squat 115/95

200 m run , 6 barf burpee, max oh squats 135/105

Scaling the run is an option for meeting the time cap.