(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 ring rows, 10 push-ups, 10 feet together air squats.
SOD
10 Min EMOM
Odd min: 10 Ring Rows (elevate feet for more challenge)
Even Min: 3-5 Single Legged KB/DB Romanian Deadlifts per leg
WOD
10 minute AMRAP
12 Wall Balls (20/14) (10/10)
10 Pendlay Row (95/65)
8 Candlestick Pistol Stand-ups (4/leg)
