Gymnastic Skills and Drills:
1) Accumulate 45 sec in freestanding
2) 3x3 Strict Ring Muscle Up
1) 15 min to establish a 1rm Snatch.
2) 15 min to establish a 1rm Clean & Jerk.
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 (70/53) Kettlebell swings