Skill
4 rounds:
30 seconds of ring dips
30 seconds of rest
30 seconds of handstand hold/handstand practice
30 seconds of rest
30 seconds of hollow hold
30 seconds of rest

We’re practicing 3 challenging gymnastics movements in the skill work today; modify each of the skills so that you’re able to work or hold for the majority of the interval. The ring dips can be scaled by using a band or switching them for push ups or a ring support hold. The handstand hold can be scaled to wall walks, a plank hold, or freestanding handstand practice. The hollow hold can be scaled by tucking any combination of arms and legs closer in to your core.

Workout of the Day
AMRAP in 13 minutes:
200 m run
40 drag rope double unders
10 push jerks

Use a push jerk weight that lets you finish the 10 reps in no more than 3 sets. Scale the jump rope volume and difficulty to something that you can finish in less than a minute when you’re fresh. This workout may be very tough during both the jump rope and barbell portions, but try not to slow to a total recovery pace on the run because of it.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7×1:00 on, 1:00 off