Gymnastics

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

Station 1: Bar or Ring Muscle-Ups x Max Reps in 45 seconds

(or Max Reps of Strict Dips)

Station 2: Handstand Walk x 10 meters

Metcon

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups

Minute 3 – Bar Muscle-Ups or Pullups

Minute 4 – 30-Second Front Leaning Rest on Floor 

RX+: Bar Muscle Ups

RX: Pull Ups