Gymnastic EMOM 32 min 

min 1-8 pull ups 

A) 1 tempo C2B pull up+ 1 ballistic C2B pull up

B) 2 pull ups with controlled decent

C) 2x 3sec negatives

min 9-16 flexibility 

min 9&10 - partner pancake

min 11- Hamstring Right  

min 12- Hamstring Left

min 13- quad and ankle

min 14- crab stretch

min 15- shoulder/t spine  

min 16- quad and ankle

min 17-24 Muscle up 

A) 1 false grip pull up+ 2 transitions + 3 dips

B&C) from knees- 2 false grip pulls to chest + 2 transitions

 min 25-32 pistols

A) 6 pistols with 3sec pause in the bottom 3 left 3 right

B+C) Single leg box step ups with controlled decent 3 left 3 right

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