Gymnastics
Every 90 Seconds, for 9 minutes (3 sets of each):
Station 1 – Ring Muscle Ups (2-5 reps)
Pause at Receiving and Pause at Full Extension
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2- Handstand Walk (10 meters)
Metcon
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups