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.

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