13.9.17

Gymnastics:
Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Climb
3 Pausing Strict Pull-Ups* (pause for 2s with chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold 
5-10 Inverted Barbell Row (1 second pause) 
Minutes 10:00 – 15:00:
6 Strict Toes to Bar**
3 Inchworms 

*Pausing Strict Pull-Ups – Band as required.
**Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

For time:
200m run
20-30-20
Double unders
Pushups
200m run
30 American KB Swings 32/24kg