Gymnastics Holds

Warmup

Hip mobility
Foam roll shoulders

Practice Holds

20 min amrap

:30 sec hold

x Handstand
x L-tuck (L-sit was rx)
x Squat
x Pull-up

6 rnds + L-tuck (substantial time lost was on l-tuck)

Gymnastics stuff:

muscle up into l-sit practice

false grip ring rows

false grip pull ups