Gymnasty
Warm up
2 rounds
10 reps of each
Inch worm with push up
Kip swing
Narrow squats
Skill
Muscle up progressions
Strength
For quality
Strict pull ups 4 sets 8-10
Narrow push up 4 sets of 10
Conditioning
tabata 20 sec work 10 secs rest x 4 rounds of each (2 mins)
squats
Hollow rocks
Burpees with broad jump