A. Warm Up
B. Activation
C. Gymnastics conditioning
14 min AMRAP
10 ring rows @ 2011 (two down, no pause, up, 1 sec pause)
30 alternating shoulder taps HS or Pushup position
50 Russian twists @ 10/5kg
Rest 1 min
14 min
20 alternating pistols to a box (use lower boxes to make more challenging)
40 sec hold at top of V-Snap
60 DU's