SKILL
Gymnastics strength wok

3x
5 Muscle row

5 Negative pull up (4” count on way down)
30” L-Sit
or
3x
5 Muscle row
3 Muscle up / 3 Jumping MU
30” L-Sit

Murdock

AMRAP 20’
SA OH DB lunge,
20 steps (35/20# DB)

20 cal row
20 weighted sit up (35/20# DB)