Perfect Dips

Gymnastics Strength
15 minutes to complete the following:
1. 7×1 weighted ring dip
2. 7×1 weighted ring pull up

Gymnastics Workout of the Day “abs and buns”
20 minute AMRAP:
5 wall ball v-ups
5 spilt squats AHAP unbroken (5 each leg)
5 forward roll to straddle stand
5 spilt squats AHAP unbroken (5 each leg)
5 strict toes to bar (weighted if possible)
5 spilt squats AHAP unbroken (5 each leg)
5 ring support L leg lifts

Extra credit: 7×1 weighted muscle up ~build to a max

Post scores to whiteboard