Gymnastics

Every 2 minutes, for 16 minutes (4 sets each) of:

Ring Muscle Ups  (4-8 Reps)

Handstand Walk (50-75 Feet) or Box Around the Worlds

Metcon

Two sets for times of:
30/25 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutesYou have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.