Gymnastic Holds - 3rds
min 1 - Chin over bar hold - active hang hold)
min 2 - Handstand holds (scale to plank hold)
min 3 - Hanging L sit hold (scale with one leg bent/ knee tuck hold)
min 4 - Rest
10 mins to work on Ring Muscle ups
can scale to Romanian Dips from boxes or benches or practise from low rings using bands
you may also work on your pull ups and ring dips.
10 min Ladder AMRAP
3 X Shoulders to overhead
3 x KB Swings
3 x Box Jumps
6-6-6-9-9-9-12-12-12 (each rd increase by 3 reps on each exercise).