Gymnastics

Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Ring Muscle-Up Progressions

Movement 2 – L-Sit Hold Progressions

Movement 3 – Handstand Hold Progressions

Metcon

Two sets for max reps of:

90 seconds of Double Unders 

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds