Upper East Side

Warm Up
6 minutes:
60 single unders
5 inchworms w/ push up
5 scap pull ups
10 hollow rocks
5 pass thrus

Gymnastics EMOM
12 minute EMOM
Minute 1 – 40 double unders
Minute 2 – 6-8 strict handstand push ups
Minute 3 – 1-3 strict muscle ups or 4-6 strict pull ups

They can make this as hard as they want. If 6-8 strict HSPU is easy, add a deficit. If strict pull ups are easy but you don’t have strict muscle ups, do strict C2B or weighted pull ups.

Conditioning
For time
18-15-12-9-6-3 reps of:
Shoulder to overhead (115/80)
Toes to bar