Gymnastics:
A)
3 rounds
10 sec Ring dip top position hold
50 sec rest
20 sec Banded push ups
40sec rest
B)
3 rounds
10 sec Ring dip bottom position hold
50 sec rest
20 sec Weighted push ups
40 sec rest
C)
3 rounds
15 sec Elevator Ring dip
45 sec rest
20 sec Push ups
40 sec rest
Metcon:
20 burpee box jump
30 box jump
40 burpee
50 box jump over
TC 10
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