Gymnastic Strength

1a) 5 x 3 Weighted Strict Pull-up + ME Strict Pull-up (start with medball between your feet then drop after 3 reps and complete as many strict pull-ups as possible)
1b) 5 x 20 Hollow Rock
2a) 3 x 10 Ring Push-up
2b) 3 x ME L-Hang

Conditioning

L) Annie:
50-40-30-20-10
Double-Under
Sit-up