Skill-work:
Gymnastics Strength and Skill
12 Minutes AMR
4 Perfect Wall or Box Walks
4 Strict Muscle Up Transitions to Press Out (Mod To 4 banded C2 Rings and then 4 dip Outs)
30 Hollow Rocks
Conditioning:
3 Rounds For Time:
30 Cal Row
25 Burpees Over the Rower
15 HSPU or z Press
10 Strict Chin-ups