WOD

Gymnastic Strength

3 sets
Ring Dips Hold Top/Bottom (30sec)
Bar Hang 30sec – 1min

3 sets
5 x 10 HSPU (scale for a quality 10)
3-5 Bar Muscle Ups or 10 T2B

3 sets
Barbell Rotations x 20
Glue & Ham Raises x 10