Metcon Prep after gymnastic
2 sets
10-15 du's
3-5 toes to bars
1-2 Bar Mu or burpee pull ups

Metcon
12 min amrap
36 double unders
12 toes to bars
6 Bar Muscle ups OR Burpee pull ups

goal is 6+ rounds.
- On double unders goal is always unbroken set, so rest enough to get rope done in 1 set!
- Toes to bars should be performed in 2-3 parts from start unless you are good with it and go unbroken all the time! I wont say, dont try. IF there is a chance, go and try !
- bar mu's should be done max in 3 sets. Good would be that you are able to do 4-6 unbroken when fresh. Otherwise scale reps down to 3-4 if you want to practise it!
- Score is total reps done and 1 round is 54 reps total if RX reps scheme.