Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Deficit Kipping HSPU

Even: 20-30s Freestanding HS

Lift

Push Jerk 3×3 (Ascending)

MetCon

23 Minute AMRAP of:

15 Deadlifts (155/225#)

15 HSPU

15 Bar Facing Burpees

15 Calories Assault Bike