Warm Up: 30 Standing SPT
20 Alternating Shoulder Taps
60 seconds Supinated Dead Hang
10 Ring / Bar Dips OR HR Push Ups
10 Strict Pull Ups / Ring Rows
15 High Pull each arm @light DB
Skill: 15 minutes EMOM Of:
#1: 30 seconds chin over bar hold
#2: 30 seconds bottom of dip hold
#3: 30 seconds handstand wall on wall hold
#4: 30 seconds top of the rings hold (external rotation in wrists)
#5: 30 seconds hollow rocks/hold
*Try to keep a good hollow position in all movements!
WOD: In Pairs, 6 RFT Of:
21 Back Squats @60/40kg (from the floor, Beginner: from the rig)
15 Cal Row
9 Box Jumps @70/60cm
*I Go You Go full rounds. Each person does 3 rounds.
Time Cap: 18 minutes.
