10 Strict Pull-Ups
5 Ring Muscle-Ups
10 Pistol Squats (5 each leg)
30 sec L-Sit Hold (rings or parallettes)
10 Handstand Push-Ups
20 Hollow Rocks
Rest 90 seconds between rounds. Focus on controlled movement and full range of motion throughout. Scale Muscle-Ups to 8 Ring Dips plus 8 Ring Rows if needed.
Instagram Caption
Strength without a barbell is still strength. This gymnastics piece will expose every weakness in your midline, pressing power, and single-leg stability. Own each rep before moving on.