Gymnastic Skill

5 Rounds:

2:30 Machine of Choice

Choice From One of the Below

• Option 1:

1 Strict Ring Muscle-up

3 Kipping Ring Muscle-ups

5 Strict Ring Dips

Option 2:

40-50% Max Ring Muscle-ups

Option 3:

4 Pull-ups

3 Toes to Bar

2 Chest to Bar Pull-up

1 Bar Muscle-up

WOD

Tabata

“Swole Cycle”

8 Rounds:

20 Seconds On

10 Seconds Off

• Strict Pull-ups

Assault Bike Calories /Row

Strict Handstand Push-ups

Assault Bike Calories /Row