Monday May 8

Warm Up-
3 Rnds:
:30 HS Hold
:30 Sit Ups
:30 Bottom of Dip Hold
:30 Flutter Kicks
**10sec transition btwn movements**

Gymnastics Cond-
EMOM x 10:
Odd: 3-6 Strict HSPU or 6 Strict DB Press @ heavy as you can handle
Even: 1-2 Strict Ring Muscle Ups or 6 Strict Ring Dips

WOD-
For Time *20min cap*
21 Thrusters 95/65 +115/85
21 KBS 55/35 +70/55
400m Run
15 Thursters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run

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