Skills
3 sets for quality of:
Advanced/Beginner
:20 hollow body hold
:10 ring support hold
2 strict ring dips or 2 box/bench dips
4 kipping ring dips or 4 parallette push ups
Strength
2 Pause Back Squat + 2 Back Squats ( @ starting 60-65%)
3 Second Pause
+5-10lbs. from last week
-Superset with-
2 max height jump-and-touch
Metcon
3 rounds for time of:
500m row / 400m run
20 wall balls
40 double unders
