-Warm Up-
2 rounds
1 min bike
5 sumo inch worm+push up
20 sec bottom of the dip hold
5 single arm presses each side
20 sec bent knee hollow body
-Skill Work-
5 rounds - Not For Time
10 hollow/arch ring swings
10 shoulder taps
10 Tempo V-Ups
-WOD-
3 Rounds
3:00 Assault bike
1:00 Hand Stand walk/bear crawl
1:00 ring dips
1:00 DB high pulls (switch at :30)
1:00 rest