Warm Up
SA KB OH squat x 4/4
Burpee x6
Thruster x4
Walkout x2
to min 5
Gymnastics
15min emom:
Min 1-gymnastic plank x :30sec( up to hs hold x :30).
Min 2- ttb x1-10(sit up x 20).
Min 3: ring dip x 5(ring stability)( scale up to muscle up transitions x 5)
WOD
12min AMRAP:
50 doubles,
10 thrusters 40/25
