4-11-2019

Gymnastic
12 EMOM
E: 8 Strict HSPU (-or Pike Pushup)
O: 50 DU (65 Singles)

Core/Cooldown
3 x 30 sec Bicycle Crunch

3 x 30sec Dip Hold (lock out @ top of Dip on rings, matador or box)

* 30 sec doesnt have to be consecutive but try to work in clusters as needed for the 30 sec window