A. WARM UP

      2 Sets of

   10 Tempo Ring Row

   3 Floor Rope Climb

   10 Scapular Push Up + 10 Knee Push Ups

   2 Wall Walk

B. GYMNASTICS CONDITIONING

      EMOM 10´Alterating A-B

   15/11 Cal Row

   1-2-3-4-5 Rope Climb (+1 Rep every Set)

Rest 1´

      EMOM 10´Alternating A-B

   15/11 Cal Ski Erg

   12-10-8-6-4-2 Strict HSPU (2 Rep every Set)

C. CONDITIONING CAP 10´

   100 Burpees Facing Line

Every 1´(Including 00:00)

   7 Toes to Bar