WARM UP:
20 ON / 15 OFF for 3 rounds:
- Squat Hold
- Dead hang
- Machine
SKILLS/GYMNASTICS :
30 ON / 20 OFF fot 4 Rounds:
Max reps of:
- Handstand Hold
- Chin Ups
- Knees to elbows
WOD: (cap 16)
5 Rounds for time:
- 75 Single under
- 10 Burpee Box jump over
- 3 Wall-walk
ABS finisher :
3 sets:
- 12 Sit-ups
- 12 Lying leg raises
- 12 v-ups
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