231227

Warmup

1. Hip Rotations: 10 reps each side
2. Shoulder Dislocations: 10 reps
3. Wrist Mobility: 10 reps
4. Air Squats: 10 reps
5. Knee-To-Elbow: 10 reps each side
6. Handstand Hold: 3 sets of 30 seconds
7. Ring Rows: 10 reps
8. Bar Hang: 3 sets of 30 seconds

Strength

A. Handstand Push-ups: 5 sets of 5 reps

B. Muscle-ups: 5 sets of 3 reps

C. Ring Dips: 4 sets of 8 reps

D. Bar Muscle-ups: 3 sets of 5 reps

Workout

For time:

3 rounds of:

• 15 Handstand Push-ups
• 12 Ring Dips

Then,

3 rounds of:

• 15 Bar Muscle-ups
• 12 Ring Dips

Summary

Today's workout focuses on gymnastics movements including Handstand Push-ups, Muscle-ups, Ring Dips, and Bar Muscle-ups. The warmup includes mobility exercises for the hips, shoulders, and wrists, as well as practice for Handstand Holds, Ring Rows, and Bar Hangs. The strength component consists of sets of Handstand Push-ups, Muscle-ups, Ring Dips, and Bar Muscle-ups. The metcon is a time-based workout with 3 rounds of Handstand Push-ups and Ring Dips, followed by 3 rounds of Bar Muscle-ups and Ring Dips. Push yourself to maintain good form and intensity throughout the workout.