Mobilize, then:
Gymnastics Skills & Drills
Every minute, on the minute, for 15 minutes:
Minute 1 – Pistols or hspu x 8-10 reps
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps
(If you aren’t proficient with double-unders then accumulate as many double-unders as possible in 45 seconds)
Clean Progressions
Every minute, on the minute, for 8 minutes (8 sets):
Clean x 1 @75%
Gymnastics Based Interval Conditioning
Against a 90 second clock:
20/15 Calorie Assault Bike
Max Bar Muscle-Ups
Rest :90 seconds and repeat four sets.
If you do not have Bar Muscle-Ups then please substitute with Band Assisted Bar muscle-Ups or Chest-to-Bar Pull-Ups