CONDITIONING:

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish

GYMNASTICS STRENGTH:

AMRAP 7:
5 Ring Dips (loaded if needed)
:10 Inverted Barbell Row Hold
:15 KB Static Squat Hold
* Done at a consistent, not fast, pace. If you have 10+ ring dips, do these weighted or tempo (2 second descent, 2 second hold in top).