Gymnastics

Warm up

2 rounds of

20 Plate hops
10 Ground to overhead with plate
10 Active to passive
10 hollow rocks
10 kips
10 ring rows or 3- 5 strict pull-ups

Gymnastics for quality 30min
- Kipping & Butterfly C2B & pull-up technique.
- Up & over

Bonus for Advanced: Bar muscle up & cycling practice.

Partner AMRAP 6
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.