Strength:

Gymnastics Cycle 3 Rounds Not for Time

8-12 Ring Rows
4-8 strict Handstand Push-Ups
20 Pike-Ups

Conditioning:

EMOM For 15 Minutes
Min 1: 15 Goblet Squats (24/16)
Min 2: 15 American Kettlebell Swings (24/16)
Min 3: 15 Box Jumps (24/20’’)
Min 4: 15 Push Press (45/30)
Min 5: 15/12 Calories on the Assault Bike

Workout Of The Day

7 Rounds for Time
8 Handstand Push-Ups
12 Overhead Squats (45/35)
14/11 Calories on the Rower