12 min work on any floor gymnastic movements; can include parralettes:
handstand / push up with kip, handstand walk, front and back somersaults, shoulder rolls, ect.
12 min work on ring gymnastic movements:
false grip and the basic swing, muscle ups and skill transition, skin the cats, L-sit hold, dips witha kip, iron cross with one arm, forward roll to handstand, ect.
12 min work on any bar gymnastic movements:
pull ups, butterflies, college boy rolls, muscle ups, planche or back lever, ect
amrap in 7 min
max box jump burpees (box will be 10" of stacked plates)
10 x 3 press @ 90%
Ghost as an emom:
1 min row for cal
1 min burpees
1 min of double unders
1 min rest
(not to be done as a max score. pick manageable numbers ie 6 cal row, 6 burpees, 20 double unders and then stick to those across)