Warm-up and Skill: Double Unders and Handstand work
WOD 1: “The Gymnastic Combine”
12-9-6-3 of Strict HSPU, Strict Pull-ups, Strict Ring Dips
15 min HARD Cap (RX means Strict, Strict means Strict, Strict usually means slow, no Kipping during any movements!!!)
WOD 2: Tabata Bar Work
20 secs on/10 secs off for 8 rounds/4 minutes of…..
Overhead Squat 75/55
Hang Squat Clean 75/55