WOD:

#parttime

3 Rounds:

12 Burpee over Dumbbell

18 Chest to Bar Pull-ups (Scale to Banded Chest to Bar or Pullups)

Directly Into…

3 Rounds:

12 Alternating Dumbbell Power Snatches (50’s/35’s)

18/12 Calorie Assault Bike (Row or Erg Bike or 200m Run)

Directly into…

1 Round:

21 Devil Presses (50’s/35’s) Alternate Right, Left =2)

MIDLINE:

1-3 Giant Sets

10 Slow Ring Mountain Climbers (5 per side) Scale -20 Grasshoppers

30 Seconds Ring Plank Hold  Scale – Banded Plank

*Slow Ring Mountain Climbers: Video

*Ring Plank Hold: Video

CASHOUT:

#strict gymnastics

Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups  *3 Seconds down  (Scale to Temp Strict DB Press)
5 Strict Toes to Bar

Minutes 5-10:

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up 
* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips
5 Pausing Ring Rows *3 second pause at rings