Tuesday
Gymnastics Strength
9 Minute EMOM
1) 5 Tempo Ring Dips
2) 5 Tempo Pullups
3) 25-50 foot handstand walk
MetCon
Every 4:00 for 24:00 Alternate Between
A) AMRAP
10 C2B Pullups + 10 Ring Dips + 10 Box Jump Overs
B) Terrible Stair Run + Max Effort Muscleups
C) 55/45 Calorie Row + Max Effort Handstand Walk
Cap work at 3:45 each Interval to Transition
Scaling
A) 10 ring rows + 10 Hand Release Pushups + 10 Box Stepovers
B) Terrible Stairs + AMRAP 5 Banded Pullups + 5 Banded Ring Dips
C) 55/45 Calorie Row + Max Effort Wall Walks