-Warm Up-


3 rds or 12 min


10 walking Samson lunges

5 single arm ring rows

10 eccentric dorsiflexion each

5 single arm thrusters

20 sec supinated hang


-Strength-


Gymnastics strength work


7x1 pull-ups negative (5-7 second)

7x1 ring dip negative (5-7 second)

7x :20 second hollow hold


-WOD-


AmRaP 12


15 wall balls

12 Box jumps

9 GHD sit-ups