Warm-up
2 Rounds:
- Run 200m
- 10 Kip Swings (on rings)
Gymnastics
- Ring Muscle Up Progressions and Technique Work
10 Minute EMOM:
- 2 Beat Swings + 1 High Hips Kip + 2 Ring Muscle Ups
Metcon
3 Rounds For Time:
- 10 Strict Handstand Push Ups
- 20 Burp Box Jump Overs (24/20")
(15 Minute Cap)