Gymnastics Vol Accumulation 

12 mins
min 1-10, alt EMOM
odd - 5 burpee BMU
even - 50' HS walk

min 10-12, 2 min AMRAP
5 burpee BMU
50' HS walk

Learn to finish strong!!

Sport Practice 1 

10 min max cal Assault bike

rest to full recovery, then

Sport Practice 2 

10 rounds of strict cindy

5 strict pull ups
10 push ups
15 air squats

Recovery Ride

20 min row or Assault bike at recovery pace (HR 120-130)
every 5 mins perform 6 strict HSPU @40X1