Looong Socks

Gymnastics Focus
6 sets
Level 1
10 strict pull ups
10 ring dips
1 rope climb

Level 2
5 strict pull ups
10 ring push ups
1 rope climb

Level 3
10 ring rows
10 push ups
1 floor climb

Rest 1 min between sets

WOD
3 x 4 min intervals, 1 min rest between each
30 DU
30 ab mat sit ups
30 jumping lunges