Strength
Every 1:30, 3 Rounds
1) 4-8 Kipping Chest to Bar Pull-Ups
(FX: Kipping Pull-Ups OR 8 Banded Strict Pull-Ups)
(RX+: 2-4 Bar/Ring Muscle-Ups with Feet Together)

2) Accumulate :30 L-Sit or Knee Tuck*
*Rings, Parallettes, Boxes, Floor

Conditioning
2 Rounds of 5:00 on/2:00 off
AMRAP
40 Crossover Single Unders (FX: 20 OR 40 Double Unders)
20 Sit-Ups
5 Pull-Ups (FX: 4)
3 Chest to Bar Pull-Ups (FX: 2)
1 Bar Muscle-Up (FX: No Bar Muscle-Up)
*RX+: Unbroken 5-3-1 Gymnastics Complex

Finisher
Every 1:30, 3 Rounds
1) 15 Prone Shoulder External Rotation
2) 15 Prone Shoulder Extension