Gymnastics Skills Warm-Up
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – Full Support Hold (on low rings) x 10-20 seconds
Interval 4 – Ring Dips with Scaling Options x 4-8 reps

If you are unfamiliar with the False Grip, watch this video.

Followed by. . .

Every 30 seconds, for 4 minutes (8 sets) of:
Squatted Strict Muscle-Up Transitions x 4 reps

Followed by. . .

Every minute, on the minute, for 3 minutes, (3 sets) of:
Ring Swings x 8 reps

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Pop Swings x 6-8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Elbow Drops x 6-8 reps