A) 12 minute alt. gymnastics EMOM:
1) 4-5 strict toes to bar + 4-5 kipping toes to bar
2) 15-20 second L-hang
3) 10-12 V-ups
*Modification: strict leg raises + kipping heels above hips
B) Every 6 minutes for 24 minutes (4 rounds):
*Scaling option: 600m run
**Goal is consistency. Try to keep all runs within 5-10 seconds of each other.