Gymnastics Vol + Sprint Finisher 

12 mins
min 1-8, alt EMOM
odd - 30 DU + 6-10 C2B
even - 8/6 cal AAB + 6 heavy S2OH

min 8-12, 4 min AMRAP
30 DU
6-10 C2B
8/6 CAL AAB
6 S2OH

Learn to finish strong!!

B1. Sport Practice 1 

8 min AMRAP (ascending ladder)
1 bar MU
3 box jumps 30/24
2 bar MU
6 box jumps
3 bar MU
9 box jumps
4 bar MU
12 box jumps ....

rest till HR returns to 100BPM for at lest a minute, then

B2. Sport Practice 2 

3 min max cals on the assault bike

Recovery Ride

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