Gymnasty Ninja Squad

Gymnastics
5 sets
Level 1
# strict muscle ups + 3 – 5 muscle ups + 7 strict ring dips

Level 2
# muscle ups + 5 dips

Level 3
10 ring rows + 10 ring dips

Level 4
10 ring rows + 10 push ups

Conditioning
6 rounds
90 sec on, 30 sec off
20 side plate jumps
10 air squats
20 jumping overhead split lunges 20/10
Max KB swings in remaining time 24/16