Strength

5 Rounds
Rx+: 3 – 5 Strict Ring Muscle Ups
Rx: 3 – 5 Strict Ring Pull Ups + 3 – 5 Strict Ring Dips
Fx: 3 – 5 False Grip Ring Rows + 3 – 5 Ring Push Up

All levels superset gymnastics reps with:
10 Gymnastics Sit Ups (Weighted if possible)

Conditioning

AMRAP 7
20 Jumping Switch Lunges
10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)