Gymnastics
Every 2 minutes, for 12 minutes (3 sets of each):
Ring Muscle Ups (Max Reps in 45 Seconds)
OR (3 Rolls to Candlestick +3-4 Low Ring Muscle Up Progression)
Alternating Pistols (16-20 Reps)
(if you’re proficient, add weight with a kettlebell)
Metcon
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 –200/150 Meters of Rowing
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg) (50/35lbs)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Minute 1 –200/150 Meters of Rowing
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs (24/16 kg) (50/35lbs)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings