‘Nastics skills day and we stay on track for that first muscle up or handstand push up. Our conditioning is a win/win effort where you will feel your stamina rise after this 18 minute grind ;-)

Gymnastics 

EMOM 10

Min 1 : 1/2/3 Ring Muscle Up / Progressions

Min 2 : 3/5/7 HSPU

WOD

” Rough Ride “

In 2 minutes (2:00 at each station)

20 HSPU

25 Back Squat (60/40)

25/20 Cal Assault Bike

3 Rounds

*complete the required reps at each station then transition to the next after 2 minutes.

Your rest is the remainder of the 2 minutes.

Scale reps if rest period exceeds :45 secs