Warm-up Rock to Straddle x10 Scorpion x10 Banded External Rotation x10 2 rounds Gymnastics Chin-ups (4×6 (Negatives)) Ring Dips (4×6 (negatives)) Metcon (Time) Run 200m x15 push-ups x15 Wallballs x15 HSPU rest 90sec 4RFT
