Skill

3 Rounds of

30 Second L Hang
1 Minute Handstand Hold
2 Minute Plank Hold

Take as much time as you need to to accumulate the time at each station and rest between movements if needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding a knee tuck. Scale the handstands by holding in the pike position from the floor or with your feet on a box. Do your best to complete the plank in the smallest number of sets possible. Maintain hollow during your plank!

WOD

AMRAP in 20 Minutes

400M Run
20 Alternating Dumbbell Snatch 45/30lbs
5 Strict Pull-Ups

Workout notes: This workout is a repeat!  Compare your results to your previous attempt if you were able to participate. If the snatches went well attempt an increase in weight vs last time.  Substitute strict pull-ups for supine ring rows rather than banded pull-ups if you have been working the band for a while.