Gymnastics Skill Review:

Take @12-15 mins to review and practice form and efficiency in whichever gymnastic movement you're planning to perform today:

Pro Level: Bar Muscle-Ups

Advanced Level: Chest to Bar Pull-ups

Intermediate/Novice Level: Kipping/Butterfly Pull-ups

Rookie Level: practice Kip Swings and learn how to build strength towards a strict pull-up

Conditioning: Community Cup Workout #2

Complete as many reps as possible following the interval of:

2 minutes of work,

1-minute rest

2 minutes of work,

1-minute rest

2 minutes of work,

1-minute rest

3 minutes of work

Rounds 1 and 2:

15 toes-to-bars

15 overhead squats (115/75)

Max-calorie row

Rounds 3 and 4:

15-calorie row

15 overhead squats (115/75)

Max bar muscle-ups