Gymnastics

Odd: 20-30s Kipping/Beat Swings

Even: 2-5 Negative Pullups

Strength

Back Squat 20-20-10-10 (Ascending)

MetCon

For Time:

250m Row

5 S2OH (95/135#)

5 Pullups

500m Row

10 S2OH (95/135#)

10 Pullups

750m Row

15 S2OH (95/135#)

15 Pullups

1000m Row

20 S2OH (95/135#)

20 Pullups

[20 Minute Time Cap]