**Strength:**

Gymnastics:

Muscle Up Transitions x 15

Hollow Holds 3x Failure

False Grip Holds 3 to 5x Max Reps

**Metcon:**

3 Rounds for Time

10 Pull Ups

20 Abmat Sits up

10 T2B

20 Box Jumps (24/20)

100 meter KB Weighted Walk (53/35)

**Core/Accessory:**

Reverse Flys x 15

Bottoms-up One Arm KB Bench Press x 10

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