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.

Post your workout results in the comments.