Core work x3
15 pike leg lifts over paralletes or kB
15 hollow rocks
Max l sit on rings/ bar hang lsits
Strength
Every 1:30 x 8rds
6 back squats
4 front squats
At 75% of max front squats
Gymnastics x5 min emom
1-2 Legless/ 2 reg rope Climbs / strict pull-ups
WOD
Every 4 min x 5 rds
16/12 cal ass
16 wall balls
50 ft handstand walk
Level 2
14/10 cal ass
14 wallballs
2 wall walks :10 sec hold / :30 sec plank taps
18/14 c2
14/10 echo
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