Strength:
Gymnastics Strength:
12 min EMOM for quality:
Min 1: 4-8 Tempo ring dips (2/2/X/1)
Min 2: 4-8 Hanging leg raises to 90° (Strict)
Min 3: 20-30 sec Hollow rocks

WOD:
3 x 4 min on / 2 min off:
Buy in: 25 Box jump overs
AMRAP in remaining time:
12 Alt. DB Hang snatches 22.5 / 15 kg
9 Push-ups
6 TTB