Skill

3 x Through Each

Max Effort Support Hold on the rings.
15 Second Hollow Rocks
15 Second Superman Hold

If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.   

WOD

5 Rounds for Time
9 Deadlift 225/155lbs
12 Push-Ups
15 Box Jump 24/20″

Off Ramp WOD

3-5 Rounds for Time
9 Deadlift
12 Push-Ups
15 Box Jump

Remember to set your back and maintain posture for every deadlift that you do. If your form starts to falter you’ve gone too heavy!