Gymnastics Skills!

Gymnastics

Every two minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups x 3-8 reps
(or Strict Pullups x 6-8 reps @ 2111)
Station 2 –Arch to Hollow Roll x 20 reps
Station 3 – 45 seconds of Handstand Walking

Metcon

Against a 2-minute running clock, complete a total of four sets of the following:
Row 300/250 Meters
Hand Release Push-Ups x Max Reps
Rest 2 minutes between sets.