WOD:

“Gymnastics Challenge”

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups OR Strict Supinated-Grip Chest-to-Bar Pullups OR Supinated Ring Rows

Rest 60 seconds

2 Minutes of Strict Handstand Push-Ups or Wall Climbs
Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold
(ideally you only get one attempt to hold for as long as possible,  )

Rest and regroup then…

21Min EMOM:

Minute 1 – 10-15 Kettlebell Swings (53/35lbs)

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Toes to Bar 

**Remember with EMOMs that we are wanting to work for approx 30-40 sec.