Functional Fitness

Warm up:
4 min AMRAP:
20 sec Skipping
10 Scapula pull-ups
5 Push-up to down dog

Gymnastics Warmup:

For quality:
10 Posterior floor rotations
10 Push-ups
5 Box dips
2 Eccentric ring dips
2-5 Ring dips
10 Band pull aparts
10 Ring rows
2 Eccentric pull-ups
2-5 Pull-ups

Gymnastics Strength:

Strict Pull-ups
Find today's max unbroken set.

Strict Ring Dips
Find today's max unbroken set.

6 min EMOM:
Min 1: 50% of Strict pull-up max
Min 2: 50% of Strict ring dip max

WOD prep:
10 Kip swings
3-5 Kipping pull-ups
3-5 Hand release push-ups
2 min DU practice

WOD:

For time:
100 DU / 150 SU
30 Pull-ups / C2B / Jumping
30/24 Cal EchoBike
50 Hand release push-ups / Kneeling
30/24 Cal EchoBike
30 Pull-ups / C2B / Jumping
100 DU / 150 SU

Time cap = 18 min