Warm Up

40 Abmat Sit Ups
30 Squats
20 Push Ups
10 Strict Pull ups (banded) 

Gymnastics Development

Movements to review: 
1. Hip to bar/ ring drill
2. Box Kipping Pull up
3. Partner Toes to Bar Drills
- assisted T2B
- kipping Leg Lifts
- leg lifts 2 hand

3 rounds each of:  
partner T2B progression 

10 Min AMRAP
7 strict pull ups (band)
8 push ups
9 ring rows
10 Kipping T2B, Leg lifts, K2C

WOD

16min AMRAP

4 bar muscle ups
8 power cleans #135/95
10 burpee over the bar
12 hand release push ups
24 ab mat sit ups 

Intermediate: (#115/ 80) and 4 C2B pull ups
Beginner: 
4 push ups
8 deadlifts (95/65)
12 squats
24 sit ups 

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