Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Against a two-minute running clock, complete:
10 Dumbbell Ground to Overhead
10 Box Step-Ups
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of four sets.