Gymnastics Skill Session:

Take 5 mins to work on form/efficiency and warm-up for the workout:

Level 1: Kip Swings and Jumping Pull Ups

Level 2: Kip Swings and Jumping Bar Muscle Ups

Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups

Level 4: Bar Muscle Ups

- Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers

Conditioning:

Every 4:00 X 5 Sets (for time, each set):

300/250m Row

7 Bar Muscle Ups

25ft Handstand Walk (or 2 Wall Walks)