Gymnastics
Repeat the below complex 3-5 times with form, not fatigue focus and take plenty of rest in between:
Novice:
5x (Alternating ring knee to elbow or toes to rings -> ring pull up (so 5 of each is one set))
5
Advanced:
3x (Toes to rings -> ring pull up -> ring muscle up)
Elite:
4x (Toes to rings -> ring pull up -> ring muscle up -> extra dip)
Workout
25minute AMRAP of:
10 x toes to bar
100 x Single unders
50 x Double Unders
10 x Burpee Bar Muscle Up
5 x Front Squat
15 x Dead Lift
10 x toes to bar
100 x Single unders
50 x Double Unders
10 x Burpee Bar Muscle Up
5 x Front Squat
15 x Dead Lift
** Front squat and Dead lift weight to be the same**
Scaled – 135/95
RX – 185/115
RX + – 225/155
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