Gymnastics

Three sets for QUALITY:
10 Handstand Pushups
30 second L-Sit
10 Strict Chest-to-Bar Pullups

Scale appropriately.

 

Metcon

Three rounds for time:
200m Row
12 Dumbbell Overhead Walking Lunges (50/35)
12 Alternating Dumbbell Snatch (50/35)
Rest 60 seconds

 

Mobility

Alternating Spiderman Stretch – Travel the length of the gym, sitting deep into each side for 20 seconds before switching.