Gymnastic Skills: 10min Amrap
- 7 Vups
- 10 Arch Rocks
- 5-10 Handstand Weight Shift
- 5-7 Beat Swing on high rings with towel between your feet.
Wod 1: EMOM 10mins
- Even 2-4 Wall Facing Handstand Push Up ( 1 sec pause at top and bottom of movement) (Rxd+ deficit)
- Odd 1-3 Strict muscle up (minus the dip) (Rxd- Stirct Pull Up)
Wod 2: 3 Rounds
- 30 secs Seal Drag
- 30 secs Rest
- 30 secs Hollow Hold
- 30 sec rest
- 30 sec Handstand (freestanding-use wall if unable to freestand)
- 30 sec rest