Strict Gymnastics
Minutes 0-5 AMRAP:
3 Tempo Negative Strict HSPU
5 Strict T2B

Minutes 5-10 AMRAP:
1 Wall Walk
1 Gymnastic Complex:

1 Strict C2B
1 Strict Pull-up
1 Kipping Pull-up
1 C2B
1 Bar MU

Minutes 10-15 AMRAP:
5 Strict Ring Dips
5 Pausing Ring Rows

Focus on quality over how many total rounds you complete
Minutes 0-5:
*Tempo Negative Strict HSPU: 3 Seconds Down, Fast Up
*Strict T2B: Control Legs Down to Prevent Swinging

Minutes 5-10:
**Wall Walk: **Goal is Nose to Wall

Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:
* 1 Strict Pull-Up
* 2 Kipping Pull-Up
* 3 C2B Pull-Ups
The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time.
Minutes 10-15:
Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets
Pausing Ring Rows: Pause 3 Seconds with Chest on Rings

SUBSTITUTIONS
Tempo Negative Strict HSPU
Reduce Reps
Feet on Box or Bench
Tempo Negative Double Dumbbell Strict Press
Strict T2B
Reduce Reps
Feet as High as Possible (Without Swinging)
Wall Walk
Legs as High as Comfortable
Gymnastic Complex
Banded Pull-ups & MU
Jumping Pull-ups & MU
Strict Ring Dips
Reduce Reps
Banded Strict Ring Dips
Jumping Negative Ring Dips (Jump to Lockout & Slowly Lower Down)

3 Rounds:
12 DB Facing Burpees
18 C2B

Directly Into...

3 Rounds:
12 Double Dumbbell Snatches (50's/35's)
18/12 Calorie Bike

Directly into...

1 Round:
21 Devil Presses (50's/35's)

RX
DB (35/20#) & Pull-ups