32 minute alternating EMOM:
A) 10 bench press (80/45kg)
B) 50 double unders
C) 10 strict ring dips
D) 5 strict CTB pull ups

Scaling:
Bench press – you should be able to do 10 reps unbroken every round. Select weight accordingly
Double unders – 30 seconds of double under practise if you can’t string them together yet
Dips – reduce the volume or do foot supported dips
CTB – reduce to regular chin over pull ups or banded pull ups if needed. Volume can also be reduced. Choose a challenging scale

Top tip:
Select scales on the bench/strict gymnastics that you are confident you can maintain for 8 rounds