Gymnastics Open Prep (Chest to Bar/Bar Muscle Ups):

Level 1:

EMOM 10:

Odd: 6-8 Scap Pull-ups

Even: 6-8 Kip Swings

Level 2:

EMOM 10:

Odd: 4-6 Single Leg Box Butterfly drill

Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:

EMOM 10:

Odd: :30 Row @ 5k pace

Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

Conditioning:

2 sets (for time, each set):

3 Rounds:

15 GHDs (or V-Ups)

12 Chest to Bar

9 Burpee to Bar

- Rest 3:00 between sets