Strength
15 minutes to work on gymnastics skills, focused on kipping pull ups and muscle ups
Conditioning
0:00 – 6:00
Buy in: row 20 calories
Then, AMRAP:
3 Wall Walks + 6 Pull Ups
OR
5 Shoulder-to-Overhead (85/55) + 10 Ring Rows
2 minutes rest
1:00 max calorie row