A) 12 minute alt. gymnastics EMOM:
1) 20 second bottom of ring dip hold *Sub bottom of push-up hold with chest only touching ground
2) 5 pausing strict pullups (1 sec pause with chin over bar)
3) 4-8 strict HSPU *Modify to plate riser or box or pike pushups
*Rx+: 5 pausing strict pullups + 5 kipping/butterfly pull-ups
B) 3 rounds for time:
Run 400m
15 overhead squats (95/65lb)
12 double db box step overs (50lb/35lb to 24/20” box)
9 burpees
*18 minute time cap
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