Workout for 8/7/2017

Gymnastics Development, Intervals

EMOM 9, 20 seconds each:
Min A: Pull-ups, strict
Min B: Hollow body hold
Min C: Ring dips, strict 

Gymnastics Conditioning, Short- Mid Duration

“JT” – Hero Wod
For time:
21-15-9 rep rounds of:
Handstand push-ups
Ring dips 

After-Hour Accessory Strength Exercise

Strength: 5 sets of 3 rack pulls, heavy, across
Strength: 5 sets of 3 pull-ups, resisted with bands if able.