Gymnastics

Every 2 minutes, for 12 minutes (two sets of each):

Station 1 – Rope Climb Skill Practice

(use knotted ropes or utilize sit to stand progression)

Station 2 – Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move)

Station 3 – Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

Metcon

Two sets for max reps:

2 Minutes of Rowing

2 Minutes of Dumbbell Push Press (50/35 lb DBs)

2 Minutes of Rowing 

2 Minutes of Ring Dips