Skill-work:
Gymnastics skill
4 Rounds
5-10 seated strict Muscle ups (banded if needed)
10-15 Strict Toe To Bar
5-10 Strict HSPU (modify to wall walks Box Pike push Ups etc)
**If can not complete Muscle ups Complete Ring Dips and Seated Ring Pull-ups
Conditioning:
Cardio Killer
7 Rounds
For Total Reps
Minute 1: Max Cal Row
Minute 2: Max lateral Burpees over a plate
Minute 3: Max Double Unders