30 Rock”
3 Rounds:
30 Kettlebell Swings (70/50)
30 Push Presses (115/85)
30/21 Calorie Assault Bike
30 Toes to Bar

Gymnastic Conditioning
Alternating On the 2:00 x 10 Rounds:
Minutes 1-2: 200 Meter Row + 40% Max Ring Muscle-Ups
Minutes 3-4: 200 Meter Row + 5 Deficit Kipping Handstand Push-ups
Aim is to build in deficit across the rounds on the HSPU.

Strict Press
5 Sets of 3