Gymnastics

Handstand Hold, 5 sets
Goal is 5 x 30-60 second hold with no hand movement

Strength

Push Press 90% of 10RM x 2 Reps from Failure x 4

Sport

5 Rounds For Time:
3 Legless Rope Climbs, 15' Ascent
15 Calories Assault Bike

Endurance

Row 6x500m @ 32-34 Strokes/Minute, Rest 1 minute between efforts

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