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

Scale the ring support hold by keeping one or both feet on the ground, so that you don’t have to hold your whole bodyweight on the rings.

Workout of the Day
5 rounds:
1 minute of pull ups (strict or kipping)
1 minute of sit ups
1 minute of calories (row, bike, or ski)
1 minute of rest

Watch your hands on the pull ups, and switch to ring rows if you need to to protect them. Tomorrow’s workout is a rough one (thruster/burpee), so consider taking it easy today by either doing the metcon option, or just dialing back the intensity.

standard: ring rows
rx: strict or kipping pull ups
sport: bar muscle ups
metcon: 5×3:00 on, 1:00 off