A. Warm Up
B. Activation
C. Gymnastics conditioning
8 min AMRAP
12 ring rows
6 HSPU/ 30 sec HS Hold/ 12 shoulder taps/ 12 HR push ups
Rest 1 min
8 min
10 candle stick to lever
10 ring dips (no bands, sub for one eccentric 1 push up)
Rest 1 min
8 min AMRAP
2 rope climbs/2 MU/4 L-sit pull ups/30 sec hanging L-sit
40 DU