Warm-up:
EMOM 16, alternating:
a) 6 Ring Dips
b) 8 Tap Swings on Rings
c) 10 V-Ups
d) 12 Banded Good Mornings
Gymnastics:
EMOM 20, alternating:
a) 2-3 Muscle-Ups
b) 5 V-Ups + 5 Tuck-Ups + 10 Hollow Rocks
*Advanced athletes should perform strict muscle-ups.
WOD:
18min AMRAP
18 Pushups
36 Kettlebell Swings (35/25)
54 Double Unders