Warm up
Run 800m
Gymnastic holds
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
Movement standards
WOD
12 minute AMRAP
Burpees
3-6-9-12-15-18-21-24-27…
Ring dips
3-6-9-12-15-18-21-24-27…
CFE
Warm up
4 x
800m repeats
WOD
15 minute AMRAP
10 burpees
10 ring dips
10 ring dips
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