Gymnastics 10 minutes

Option A:

6 Rounds:
1:00 Light Row, 15% Ring Muscle-Ups or Strict Chest-To- Bar 1:00 Light Row, 20% Ring Muscle-Ups or Strict CTB
1:00 Light Row, 25% Ring Muscle-Ups or Strict CTB
1:00 Light Row, 15% Ring Muscle-Ups or Strict CTB
1:00 Light Row, 20% Ring Muscle-Ups or Strict CTB
1:00 Light Row, 25% Ring Muscle-Ups or Strict CTB

Option B:

• EMOM x 10 (5 Rounds)
• Even Minutes: 5-8 Strict Ring Dips (band as required)
• Odd Minutes: 2 Set of 3-5 Bar / Ring Kip Swings

Conditioning

“Nick”

AMRAP 20:
10 Thrusters (135/95) 30 Calorie Row
16 C2B Pull-Ups