Warm up:
2 min machine:
10. Plate ground to overhead
30 sec plate overhead hold
10. Airsquats
10. Tuck Jumps
5/side Alternating perfect stretches
Gymastics EMOM x 15
Min 1: 10-15 Seated double dumbbell press
Min 2: 2-3 Rope climbs or 6-10 Strict pullups
Min 3: 30 Sec handstand hold
For time: (12 min cap)
50 Box jump overs (24/20)
50 Thrusters (95/65)
Every 2 min do 5 Pullups or ring rows starting from 0
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