Skill

EMOM for 10 Minutes
[odd] :30 Seconds of Strict Ring Dips
[even] :30 Seconds Hollow Body

Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute for rings as the fixed bars are little easier to hold support if you are new to rings. . Try to hold the hollow position for all of the 30 seconds and scale the movement to a method that allows that.

WOD

for time
21-15-9
Power Snatch 95/65 lb
Sit-Ups with a Medicine Ball 20/14 lbs

Workout notes: Note that the “Rx” weight for this workout is fairly light.  In general we’re looking for a load that you could move that is light with flawless technique.  An appropriate weight would be something lower than 60% of your max. where you could perform the movement in a few sets if you wanted to. For the med ball sit-ups you’ll touch the ball on the ground above your head and then your feet to complete each rep.