Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality

RX
Ring muscle-up

INTERMEDIATE
Bar muscle-up

BEGINNER
Banded or supported muscle-up and hips2bar

WOD
Partner AMRAP 8
YGIG
30 Double unders
1 Ring muscle up