Gymnastic Skill + Aerobic Threshold intervals Skill Day; Muscle Up Progression/Kipping Pull Up work; Ax3 sets for quality; rotate through & work on weaknesses or sharpen skills A1. False Grip Pull Up on Rings x4-6 reps Fitness: Ring Row 6-8 reps Performance; Kipping Ring Pull up Sport: False Grip Ring Strict Pull Up A2. Hollow Rock x10-15 reps; All Groups A3. Ring Dips x Fitness: Push Ups x8-10 reps Performance: Ring Dips or Muscle Up attempts Sport: 3-5x Ring Muscle Up + 2 Ring Dips at the top of each rep B. Complete 4 rounds; [no more than 20 min] -be careful of ripped hands! 4 sets for individual times; high effort each set; 50x Double Unders 20x Wall Ball 10x CtB Pull Ups rest 2 min active; after each set Fitness; 100x Single unders + 15x Wall Ball + 10x Jumping Pull Ups Performance: as rx; sub down to chin over bar pull ups Sport: 50x Double Unders + 25x Wall Ball + 10x CtB Pull Ups + 5x Bar Muscle Ups [goal is to get each movement unbroken but doesn't have to be] rest 2 min active after each round. C. finish; C1. Hammer Curl 3x10 C2. Standing Reverse Fly x10