-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