GYMNASTICS SKILL WORK + EMOM 20

A) Gymnastics Skill Work:

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

10 Alternating Pistols

B) WOD:

EMOM 20:

Min 1: 50 Ft. Overhead KB Carry (53/35)
Min 2: 12 Ring Rows w/ a 2s pause
Min 3: 50 Ft. Front Rack KB Carry 
Min 4: 12 Burpees
Min 5: 50 Ft. Goblet Walking Lunges

C) Extra Credit:

2 Rounds of:

25 Banded Hip Flexor Pulls each
50 Single Leg Banded Leg Curls each
– Rest as needed –

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