Skill
3 rounds through the following:

3x 20 sec on, 10 sec off: Arch hold
3x 20 sec on, 10 sec off: Hollow hold
3x 20 sec on, 10 sec off: Ring dips

You’ll stay on each station for 3 intervals before moving to the next station, and you’ll cycle through the whole of the larger sequence 3 times. This means that you’ll hit 9 intervals of each movement, so scale to make that manageable.

Workout of the Day
AMRAP in 12 minutes:
200 m run
16 box jump overs
12 push presses

Challenge yourself on the push press weight today; it’s ok if it takes three sets by the end of the workout, as long as it’s a quick rest between them. Just be sure that you aren’t compromising your core or shoulder position to hit heavier weights or larger sets.

standard: 75/55, 20/12
rx: 115/85, 24/20
sport: 135/95, 24/20
metcon: 4×2:30 on, 0:30 off