Warm-up:
EMOM 12, alternating:
a) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings
b) 10 Pushups + 15
c) 1:00 Jump Rope
Gymnastics:
3 Rounds For Time:
20 Pullups
20 Hip Extensions OR 30 Superman Extensions w/Pause @ top
TIMECAP: 9:00
WOD 2:
7 Rounds For Time:
7 Sumo Deadlift High Pull, 97#/70#
7 Ring Dips
TIMECAP: 10:00
Extra Work: Snatch 5×3