Strict Gymnastics

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

– 1 Strict Chest to Bar Pull-up

– 1 Strict Pull-up

– 1 Kipping Pull-up

– 1 Chest to Bar Pull-up

– 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

Wod 30 min cap

“Part Time”

3 Rounds:

12  Burpee over Dumbells

18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Double Dumbbell Power Snatches (50’s/35’s)

18/12 Calorie Assault Bike/ rower

Directly into…

1 Round:

21 Devil Presses (50’s/35’s)