Gymnastics Skill

5 Rounds of 2:30 on machine of your choice
Then your choice
1 Strict MU+ 3 Muscle Ups+ 5 Ring Dips
or
40-50% of max set Ring MU
or
4 Pull-ups+ 3 T2B+ 2 C2B Pull-ups+ 1 BMU

Conditioning

“Swole Cycle” 8 Rounds :20 work/ :10 rest
Strict Pull-ups
Assault Bike Calories
Strict HSPU
Assault Bike Calories