Gymnastic skill practice & Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings

Gymnastic skill practice

Gymnastic Movement

This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on one of following: HSPU, HS holds and walks, Pull-ups, MU, L sits, rope climbs, etc.

Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
Row 150m/125m
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)

Photo by @robcwilson

Results
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