WARM UP 3 rounds for quality of:
10 Jumping Pull-ups
5 Push-up to Down Dogs
3/3 Lunge Flows
10 PVC Overhead Squats
GYMNASTIC SKILLS 4 rounds for quality of:
8 Muscle-up Transitions
8 Ring Kip Swings
10 Floor Kips
GYMNASTIC METCON 5 rounds for time of:
10 Overhead Squats, 95/65 lbs
3 Ring Muscle-ups
50 Double Unders
COOL DOWN For quality:
Calf Stretch, 2 mins
Chest-to-Floor Stretch, 2 mins
Lat Stretch In Child’s Pose, 2 mins