AMRAP x 4 MINUTES
:30 Row EZ Pace
8 Banded Pull Aparts
8 Banded Upright Row
8 Seated Banded Row

Into…

AMRAP x 4 MINUTES
:30 Row Moderate Pace
8 Banded Lat Push-Down
8 Scap Pull-Ups
8 Ring Rows
 

EMOM x 8 MINUTES
MIN 1 - Complete one of the below Complexes...*
MIN 2 - EZ Row

Option 1...
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up

Or...

Option 2...
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Chest to Bar Pull-Ups*

*Jumping Optional.

(No Measure)
 

5 SETS
30/20 Cal Row
-Rest :30-
1:00 Max Reps of Gymnastics Option*

-Rest 1:30 b/t Sets-

Options:
Ring Muscle-Ups
Chest to Bar Pull-Ups
Pull-Ups
Up-Down Jumping Pull-Ups

(Score is Total Reps of Gymnastics Movement)