Part 1:
Every 1:30 for 5 Sets
20 Seconds Max Pull Ups OR Toes to Bar OR Muscle Ups
15 Seconds Rest
20 Seconds Double Unders
35 Seconds Rest
Part 2:
3 Rounds
400 M Run
24 DB Snatch (choose weight(
12 Handstand Push Ups
*16 Minute Cap
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*Practice short breaks in a controlled environment to work on transitions within a workout. More gymnastics work in Part 2.