EMOM for 40min @ 80% Effort:
1) Row 40sec.
2) 10 DB Floor Presses @Medium Load
3) 6 Sumo Deadlift High-Pulls @Medium – heavy Load
4) 16 Prisoner Box Step ups
5) 10-15 GHD- or Abmat Sit-ups


GYMNASTICS WOD

A:
Handstand walk

RX+ 10m HSW over plates (10/2×10/3×10/2×10/10kg plates)
RX 10 m HSW walk
DS1 1′ handstand hold on wall
DS2 30” handstand hold on wall

B:
T2B

RX+ 10 K2E
RX 10 T2B
DS1 10 T2R
DS2 10 high knees

C:
HSPU

RX+ 10 HSPU w 10kg plates deficit / 10 SHSPU
RX 10 HSPU
DS1 10 HSPU w 1 abmat
DS2 10 HSPU w 2 abmat or only negative HSPU

D:
Pull-up/C2B/MU

RX+ 10 strict ring MU
RX 10 bar MU
DS1 10 bar CTB
DS2 10 bar PU or negative PU