Warm up:250m row 5 inchworm 500m row 5 frogger series 250m

Skill: 20-25 mins of Gymnastics work( Kipping pull-ups, muscle ups, HSPU, handstand holds, rope climbs etc...


7 Min time cap

  • 50 burpees followed by muscle ups with remaining time

If you cant do muscle ups just do pull ups.

If you are at 6 mins and haven't finished burpees for the last min do max pull-ups.