Warm Up

12 EMOM
2 Rope Climbs
24' HS Walk
40 Unbroken DU
20 sec L-Sit

Gymnastics

Chest-To-Bar Pull-ups (2xME with 3 min rest between)

Toes-To-Bar (2xME with 3 min rest between)

Metcon

Bergeron Open Test (AMRAP - Reps)

AMRAP 20:
50 Wallballs (20/14 to 10′)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Accessory Work

3 RNFT
10 Single arm seat DB Press (each arm)
50 Butt Squeezes
10 Back Extensions
8 Bent over DB Rows (Heavy)

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