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Gymnastics Strength/Accessory
10 EMOM:
3-5 Tempo Strict Pull-Ups
(Tempo: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Banded Lat Pull Down (5-8 reps)

20 EMOM:

1. 12 Barbell Bent Over Row (rpe 7)
2. 15 Parallel Bar Dips (S1; 15-20 Bench Dips)
3. 20 Sec:Split Squat Hold(R) + 20 Sec:Split Squat Hold(L) (YouTube)
4. 30 Ring Mountain Climber (S1; Mountain Climber) (YouTube)