Part A, For Skill Development: 

 

The 'Skin The Cat'

- 10 Minutes work on learning, refreshing, honing the techniques of this fantastic Gymnastics skill. - The 'Skin The Cat' when done properly and done to its highest level is a difficult manoeuvre to execute and indeed master. - As well as developing strength on the rings it also acts as a great shoulder mobility piece to keep them healthy. (with reasonable amounts of volume. 30 kipping reps will is not what we are talking about!) - Remember, in order to claim full proficiency at this, you need to keep your arms straight, engage your lats & core. Pull yourself around leading with your feet. Your toes must pass beyond that of your shoulders when you are upside-down. Return to your starting position, fully extended to complete 1 rep. - All work with feet off the floor will be done as strict as possible. NO kipping!

 

Part B: For Reps:

'AMRAP' In 9 Mins:

21 Double Unders 15 Toes Thru Rings 9 Burpee To Rings                    

Post Reps for Part B to comments.