Gymnastics Skill Development & Conditioning

EMOM 8, 20 seconds of work:

Evens: Dips or muscle-ups
Odds: Air squats

Alternate exercises each minute.

Goal: Develop quality movement skill. No need to count reps.

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Bomb Drop”

AMRAP 15:
10 wall-balls
2 muscle-ups

WB: Sc=light and fast, RX=20/14, RX+=30/20
MUP: SC=hardest pull-up, RX=jumping muscle-ups, RX+=muscle-ups
BC: down and back, short length