Gymnastics Skill

Accumulate max HSH in 90 sec

CF Mid Distance

AMRAP12: <MAF or 60-70% (could talk)

4 Rope Climbs
12 CTB
24 Step ups @ 24/20 with 35/20 (one DB)
48 DU

*formula for HR (https://philmaffetone.com/180-formula/)

Upper Accesory

2 sets:

20-30 sec Lock Out Hold on top of ring (rest 1 min)
5-10 K. HSPU @ 41X1 Tempo (rest 1 min)

20 min MAF

50 Cal Row
50 Cal Bike
50 Burpee

*formula for HR (https://philmaffetone.com/180-formula/)