STRENGTH/SKILL

3 Sets: Gymnastics Skill Work

A1. Muscle Up Transition x5

F: Ring Row x8

P: Banded MU Transitions

S: Russian Dips x5

A2. Hollow Rock x15

All Groups

A3. Handstand Practice for quality

F: Wall Walk x3 reps for quality

P: Wall Facing HS x30 sec

S: HS Walk x30 sec

WOD

"Dodge Dip Duck Dive and Dodge"

15 min AMRAP:

3-6-9-12-15, etc, climbing ladder

Run 100m to start each round, then:

Climbing ladder of

Sit Ups

Push Up

Box Jump/Step Down 24/20"