Gymnastics strength: EMOM 13 min.

death by pull-ups

(1-2-3...-13 reps of pull-ups) 

(x3 jumping pull-up)

WOD: 12 minutes time cap.

2-2-2,4-4-4,6-6-6... reps of

hand release push-up

kettlebell swing (55/35)

air squat

Accessory: EMOM 9 min.

Min 1: 15-20 seconds dead hang hold

Min 2: 12-16 steps kettlebell goblet forward lunge

Min 3: 20-30 seconds handstand hold (on wall)