Warm Up
Gymnastic Focus: Toes To Rings
Toes to rings are a great progression for two reasons:
Building a strong kip.
More forgiving than Toes To Bar.
If you have 10+ Toes to Rings...
Strict T2R
Pause in L hang/Pause at T2R
Work at least 5 sets of max reps with good form.
Workout
8RFT
10 Wall Balls 20/14
8 Toes to bar/rings
10 OH Medball Lunges