Gymnastics Skill: Toes-to-bar – practice or EMOM 5:00 @ 50% of max set each minute
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A. 5 Sets, Score = Total cals on rower
AMRAP 90sec
14 Alt. DB Snatches, 50/35#
14 Burpees
Max cal Row in remaining Time
Rest 90sec

Rest 4:00

B. 5 Sets, Score = Total DU (singles count as half)
AMRAP 90sec
10 Ring Dips
20 KB Sumo Deadlift High Pull, 1.5/1pood
Max DU in remaining time

* Allow 35 Mins for Parts A+B