All Levels - Gymnastics:

 

A. 15 min. of MU practise

*** Work on ring swings, false grip and negative MU's. ***

 

B. 5x5 False grip pull-ups

 

C. AMRAP 10 min.:

20 sec. Chin over the bar hold

20 sec. Top of the dip hold

 

Extra work:

Run 20 minutes for distance

every 2 mins do 20 squats and 10 burpees