Warm Up
2 Rounds
1:00 Easy Row
8 Ring Rows
10 Banded or PVC Pass Through
5 Hand Release Push Ups

Workout Prep:
1 Round
5/4 Calorie Row
4 GHD
4 Dumbbell Bench Press

Gymnastics Open Prep (Bar Muscle Ups)

Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the “3-position complex”

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups