7 Rounds, New Round Every 3 Minutes:
15/12 Calorie Bike
7 Muscle Ups
*You can use bikes or you can row the same calories.. Focus on the gymnastics movement you are trying to get a little bit better at while under some fatigue. You should be getting 1-1:30 rest each round. Bike hard.
3 x 8
*Do this the second part of class. Work up to a heavy single for the day. Note that you are already under fatigue so you may not get super close to your 1RM. Then, drop around 30% of that weight and hit 3 sets of 8 reps to finish off with a little bit of volume.