Gymnastics

16min EMOM
Min 1: 3-5 Strict Ring Dips w/ 2sec Hold at Bottom
Min 2: 20-30sec Hollow Hold
Min 3: 3-5 Strict Ring Dips w/ 2sec Hold at Top
Min 4: 20-30sec Arch Hold

Conditioning

2 Rounds
25 Deadlifts (BW/.75BW)
25 Burpees over Bar