Wednesday the 30th of March.

Strength : Gymnastics

14 mins

3 Strict Pull ups ( 3 secs chin over bar hold at top of each rep)

2 max distance Handstand Walks or 20 Sec nose to wall hold with Hand lifts \Shoulder taps

15 Sec Ring Tuck hold or Box Tuck Hold

Conditioning : For Time

Buy in : Run 200m

30-24-18-12 Wall balls

10- 8- 6 - 4 Burpee C2B or Pull ups or Target

Cash out : Bike 500m

* Time cap 12 mins