Warm-Up

3 Sets:

5 Cal Bike or Ski
5 Bottoms Up Press
:20 Plank or HS Hold

Strength/Skill

10 Minutes to work on gymnastics/body weight movements

Example 1:

EMOM For 10 Minutes

Station 1 – :30 Handstand Hold
Station 2 -10 Alternating Pistols

Example 2:

10 Ring Rows
10 Squats
10 Sit-ups

WOD

Complete The Following For Time:

1,500 Meter Row
30 KB Goblet Reverse Lunges 70/53
400 Meter Single Arm Farmer Carry 70/53
150 Double-Unders