Gymnastics: 3 x Max Effort Bar Hang (engage shoulders)
Speed: 4 x 400 M Run (1:1 rest/work)
Wod: 12-9-6
One arm OHS w/ kettlebell 35#/26# (12-9-6 per arm!)
Burpee-over-the-box-jumps 24"/20"
Core: NFT
15 Toes-to-rings (TTR)
Max L-sit
15 TTR
Max Plank
15 TTR
Max L-hold (hanging from bar)
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