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Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 kips swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique Review: 👟Toes to Bar Progression

3. 🤹💍”NEPO”💍🤹
With a running clock:
0:00-4:00
20 Toes to Bar
50 Double Unders
12 Ring Muscle Up
4:00-8:00
20 Toes to Bar
50 Double Unders
10 Ring Muscle Up
8:00-12:00
20 Toes to Bar
50 Double unders
8 Ring Muscle Up
12:00-15:00
20 Toes to Bar
50 Double Unders
6 Ring Muscle Ups

👉Score is either time to completion for each round or total reps each round

LIII: as Rx’d
LII: Sub 2:1 Dips, Practice Double Unders for 1:00, sub Straight leg raise or toes to ceiling as appropriate.
LI: 4 Rounds of
12 Toes to Ceiling
1:00 Double Under Practice
10 Dips

4. 🛀Cooldown: 
EMOM 8
1 Turkish Get-up

Have fun!

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