Warm-up:
10 Minutes @ Easy Pace:
10 Goblet Squats
10 One Arm Kettlebell Swings/side, light-to-moderate
10 Scapular Pullups
10 Scapular Pushups
Gymnastics:
Every 4 minutes x 5 sets:
6-8 Weighted Pullups
6-8 Weighted Strict Ring Dips
Max Effort Active Toes-to-Bar Hold
WOD:
For Time:
15 Calories Assault Bike or Row
15 Clean & Jerk, 145#/100#
15 Calories Assault Bike or Row
TIMECAP: 5:00
Extra Work: Front Squat 3RM, then 90%x3x3