Gymnastics (Pullup/Upper Body/Core):

EMOM 8:

Min 1: :30 Hanging Leg Raise or Hanging Knee Raise/:30 Rest

Min 2: :30 Max Strict Pullups/Ring Rows/:30 Rest

Min 3: :30 High Plank to Low Plank/:30 Rest

Min 4: 10 Bodyweight Hip Thrusts

Conditioning:

4 RFT:

400m Run

20 Box Jumps (24/20)

100ft Bodyweight Walking Lunge