Holy Shit

Gymnasty 101
L1 – 5 max muscle ups
L2 – 12 ring rows, 3 jumping muscle ups, 12 ring dips/push ups
L3 – 5 sets – 12 ring rows, 6 banded scap retractions, max effort push up set

WOD
5 rounds for time
10 hang cleans 60/40
15 burpees
1 gate run

Sprint WOD – Sub 15 mins