Gymnastic &Core Control
4 Round
20 Sec:Reverse Grip Chın-Up L Sit -Hold Or Reverse Grip Chın-Up Hold
15 Sec:Hollow Hold
40 Sec:Rest
-Then-
Tempo Strength Workout
Every 2 Min For 10 Min(5R)
5 Clean Deadlift: 3131
-Then-
Every 2:30 Min For 10  Min(4R)
Half Kneeling Barbell Press*: 20X2
5 Reps/knee;
-Then-
MetCon
10 Min Amrap
2-4-6-8-10-12…keep adding 2 reps per round
Burpee
*30 Double Unders Or 30 Single between each set