Warm-up:
10 Minutes @ Easy Pace:
20 Mountain Climbers
0:20-0:30 Hollow Hold
15 Russian Kettlebell Swings, light
0:20-0:30 Hang from Pullup Bar
10 Medicine Ball Squats
0:20-0:30 Squat Hold
5 Ring Row + Sit Back
Gymnastics:
AMRAP 8:
15 GHD Sit-Ups
5 Muscle-Ups
WOD:
2 Rounds For Time:
25 Front Squats, 115#/75#
25 Ring Dips
25 Sit-Ups
25 Wall Ball, 20#/14# to 10’/9′
25 Bar Facing Burpees
TIMECAP: 24:00
Extra Work: Push Press 10RM, then 90%x10x2