Gymnastics Skill

Accumulate 90 second free HSH

CF Mid Distance 

5RFT:
20 Cal Row
6/4 BMU
50' FRWL @ 135/95
6 Burpee to 12 inch target

Upper Accessory

4 sets:

12 Incline DB Press @ 4140 Tempo (rest :15)
12 Reverse Grip Pendlay Row @ 4140 Tempo (rest :15)
8 Pallof Press (rest 1:30)

35 min MAF

10 K. HSPU
30 Cal Bike
8 Bench Press @ 135/95
20 Cal Bike
6 Strict Pull Ups
10 Cal Bike

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