Skills
6 sets of:
10 hollow rocks
12 kip swings
:10 wall-facing handstand hold
10 knee raises in ring support
Metcon
Sport:
8 rounds for time of:
5 CTB pull ups
7 ring dips
9 burpees
Life:
8 rounds for time of:
5 pull ups
7 ring push ups
9 burpees
Fundamentals:
8 rounds for time of:
5 ring rows
7 push ups
9 burpees
