-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
