Gymnastics:
A)
10 rounds
Pull/Chin ups
5 sec chin over bar hold
5 sec negative + few extra pull/chin ups (max 5 reps)
00:50 rest
B)
10 rounds
Ring rows
10 sec top position hold
5 sec negative + few extra reps (max 10 reps)
00:45 rest
Metcon:
40-30-20
DB STOH
Double unders (or x2 single unders)
20-30-40
DB Alternating Snatch
Double unders (or x2 single unders)
DB 22,5 / 15 kg
TC 10
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