Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Ring Muscle-Ups (or) Progressions

Movement 2 – L-Sit Hold Progressions

Movement 3 – Handstand Hold (or) Progressions

Metcon

Two sets for max reps:

3 Minutes of Rowing

2 Minutes of Alternating Dumbbell Snatches (50/35 lbs)

3 Minutes of Rowing

2 Minutes of Ring Dips