All Levels Gymnastic Strength 1a) 3 x 10 Strict Muscle-up – Use a spotter if you have a ring dip and a pull-up in order to work the MU as much as possible 1b) 3 x ME Strict Toes-to-Bar 2a) 3 x ME Handstand Hold 2b) 3 x 30 Hollow Rock Conditioning 4 x 400m Run Rest 2 minutes between rounds