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Today's workout focuses on gymnastics movements such as handstand push-ups and muscle ups. Start with a dynamic warmup followed by skill practice. For the strength component, perform handstand push-ups and muscle ups on the minute. In the metcon, aim to complete the sequence of double unders, sit-ups, air squats, toes-to-bar, and handstand push-ups as fast as possible.

Post your workout results in the comments.