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.