GYMNASTIC CONDITIONING

3-5 rounds, rest as needed between:

Strict Muscle-Up + Kipping Muscle-Up + Ring Dip + Toes to Rings

Pick a rep scheme and movements that are challenging but repeatable. Add 1-3 reps to each movement.

Example: 1 Strict MU +2 Kipping MU +3 Ring Dip + 4 TTR or 2+4+6+8 etc.

Tailoring Options:
Strict C2B/Pull-Up + Bar MU/Jumping Bar MU + Bar Dip + TTB

Or

Strict Ring Row + Kipping Ring Row + Ring Dip (feet on the ground) + TTB or V-Up