Skill

Tabata Support Hold On Rings
Rest 1 Minute
Tabata L-Sit (Floor)

The skill work today involves two basic gymnastics movements that can be very challenging. Hold as much of each interval as you can in these positions.  With the support hold on the rings make sure your elbows are straight with your hands turned out.  You can scale up to a Muscle-Up with support hold as well as scaling down to the p-bars or a bench.  Holding the L-sit on the floor is scaled by leaning back and holding your torso well behind your hips.   Better L-sitters can move your hands forward to increase difficulty.

WOD

AMRAP in 8 Minutes

10 Deadlift 185/135lbs
5 Double Dumbbell Strict Press 45/30lbs

Workout notes: With deadlifts we always focus on the setup first.  Straighten your back and make sure your feet are under your hips.  Pick  the bar up with the legs and allow some bend in the knees as you start the lift.  Be sure to distribute the work evenly and don’t just lift with your low back.  The strict press will get hard fast so be sure to choose a weight you are fairly certain you can do at least few rounds unbroken.