Gymnasty Strength

9 min EMOM

M1) 6 Tempo Strict HSPU / Seated DB Press

M2) 60 Double Unders / 0:50 Struggles

M3) 3-6 Muscleups / Low Ring Transition / Muscleup Attempts

Tempo = Fast Up, 3 second hold overhead, Control down


24 minute AMRAP

25 Chest To Bar Pullups


Run 800m

25 Toes to Bar

25 Ring Dips

Row 1000m/850m

Challenge yourself on your scaling options and treat this as a 24 minute gymnastics skill session. It’s perfectly fine if each gymnastics movement takes you 2+ minutes to get through all 25 reps.