Warm-Up
2-3 Sets, For Quality
:30 Seconds Jump Rope Practice
6/6 Half Kneeling KB Windmill
12 Alternating Single Arm Kettlebell Swings
6/6 Single Arm Ring Rows
10 Ring V-Outs

Skill
Gymnastics Skill Session: Spend 10-15 minutes dialing in form and progressions for athletes (Coaches Notes Only)
Swinging Ring Row
Ring Pullback
Banded Low Ring Muscle Up

WOD
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 DB Hang Snatch
5/4 Ring Muscle Ups
DB 50/35#

Level 2:

50 Double Unders
8/8 DB Hang Snatch
5 Strict Pull-Ups
5 Strict Ring Dips
DB: 35/25

Level 1:
50 Double Unders
8/8 Single Arm Dumbbell Hang Snatch
6 Ring Rows
6 Push-Ups
Dumbbell: 25/15lb, 12/7kg