Gymnastics (12-14 mins)
Practice (Technique
Pull-ups, C2B, Bar MU, Ring MU
*Pick a set and rep scheme according to skill levels*

Conditioning (19 min)
“Quicksand”
5 Rds:
AMRAP 3
12 Single DB Box Step-ups (50/35) (24/20)
8 Burpee Box Jump Overs
Max Cal Assault Bike
Rest 1 min between rds