Gymnastics Vol Accumulation w/ Sprint Finisher

12 minutes

min 1-10, alt EMOM
odd - 4-6 ring MU
even - 3 strict HSPU + 5 kipping HSPU

min 10-12, 2 min AMRAP
4-6 ring MU
3 strict HSPU + 5 kipping HSPU

Learn to finish strong!!!

B1. Sport Practice 1 

6 min AMRAP
3-6-9-12... etc
C2B
DL 225/155

rest till HR returns to 100-110 or 5 mins, then

B2. Sport Practice 2 

5 RFT
20 wall balls
40 DU

Recovery Ride

28 min row or Assault bike at recovery pace (HR 120-130)
every 4 mins perform 1-2 legless rope climbs