Tempo Gymnastics

6 Minute EMOM

1) 4 Pullups / Ring Rows

2) 4 Dips / DB Bench Press

Pullup Tempo = 4 Seconds Hold Chin Above, 3 Seconds Control Down

Dip Tempo = 4 Seconds Elbows Locked, 3 Seconds Hold at Chest

MetCon: “Nate, Sit Down!”

20 Minute AMRAP

2 Seated Muscleups

4 HSPU

8 American KB Swings 24/16kg

Scaled

4 Strict Pullups / Ring Rows

4 Strict Dips / HR Pushups

4 HEAVY DB Push Press

8 American KB Swings you choose weight