Mobility Warm Up:

 

Strength:

Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 second ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

Technique: Kipping RMU

MetCon: 12 min AMRAP

5 RMU
10 Push ups
15 Burpee

1) False grip ring row–HRPU–Burpee
2) Close grip chin ups-Pike PU-Burpee
3) False grip C2R Pull ups-HSPU–Burpee
4) RMU–HSPU–Burpee