Gymnasty
3 rounds
15 kip swings
12 squats (feet together)
9 barbell roll outs
Grip strength
3 xME False grip hold
3 x 5 false grip row to dip
Strength
EMOM 20
1. 5-8 strict pull ups
2. 2 Turkish get ups
3. 5-7 hollow rock to pike
4. 6 OH hip hinge