Warm-up
Work/Rest: 30sec/30sec
Mountain climbers
Hollow Body Hold
Bear Crawl
Superman Hold
Complete 2 Sets
Gymnastics
Toes-to-bar/Handstand Push-up
15 minutes to work on one or both
The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement and refine until you are prepared to start the workout.
Metcon (Time)
4RFT:
200m Run
12 DB Snatch (Alt.)
9 Toes-to-bar
6 HSPU