Today, we’ll be doing structured gymnastics skill work in the beginning of class.  Chose your “bucket” and do the work prescribed at your own pace.  Focus on improving and dialing in form.  The metcon is a straight forward AMRAP; squats should be quick but tough, try to squat clean your first rep.

Skill Work

A. 5 x 3-7 muscle ups
B. 5 x ME Muscle Ups
C. 5×5 hips to rings +5 transitions
D. 5x 3-7 strict Pull-ups (or ring pull-ups)

Conditioning

AMRAP in 10 Minutes

4 Front Squats (165/115)

6 Burpees over bar

8 Toes to Bar