-Warm Up-

3 rds or 12 min

10 walking Samson lunges

5 single arm ring rows

10 eccentric dorsiflexion each

5 single arm thrusters

20 sec supinated hang

-Strength-

Gymnastics strength work

7×1 pull-ups negative (5-7 second)

7×1 ring dip negative (5-7 second)

7x :20 second hollow hold

-WOD-

AmRaP 12

15 wall balls

12 Box jumps

9 GHD sit-ups