Warm-up:
Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup
MetCon:
4-8 Rounds:
1. Conditioning: (Pick One)
200m Run
250m Row
2. Gymnastic: (Use 70% of Above)
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MetCon:
8 Rounds:
200m Run @9.6 MPH
1 Deadlift @305#