Skill
6 rounds:
20 second ring support hold
10 second rest
20 second hollow hold
10 second rest
20 second arch hold
10 second rest

Finishing 6 rounds of a 20 second ring support hold is very difficult, so scale to a plank if you aren’t comfortable on the rings yet.

standard: plank hold instead of ring support
rx: ring support hold
sport: 1 ring muscle up plus ring support hold

Workout of the Day
AMRAP in 10 minutes:
7 front squats
40 double unders

Pick a barbell weight that lets you finish all 7 reps in one or two sets throughout the whole workout. Remember that you can squat clean the first rep of each set. Your double unders shouldn’t take more than about a minute each round, so scale accordingly.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5x 1:30 on, 0:30 off