A) Gymnastics 12 minute alt. EMOM:
1) 20 second bottom of ring dip hold (modify to bottom of push-up hold, only chest touching ground)
2) 5 strict pull-ups with 2 sec pause in hang *Rx+: Strict CTB
3) 5-10 strict HSPU *Mod: Box/Pike Pushups
B) 5 rounds for time of:
Run 200m
30 air squats
20 American kb swings (53/35lb)
10 kipping pull-ups Rx+: CTB
*20 minute time cap
