Crossfit WOD - Gymastics and Front Squats

"Gymnastics and Front Squats" Minutes 0:00 – 5:00: 3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk 3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00: 10 Second Ring Support Hold 5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00: 6 Strict Toes to Bar (or as high as we can) 3 Inchworms to hollow. Hold hollow for 2 seconds.

FRONT SQUATS 6x4 @80% of 1RM on the 2 minutes. BODY ARMOR

Alternating EMOM x 10 Odd Minutes – “10” GHD Sit-Ups Even Minutes -“10” Hip Extensions