Skill
5 rounds:
15 second hollow hold
15 second arch hold
15 second hollow hold
15 second L sit
1 minute rest

Set yourself up for a quick rolling transition from hollow to arch and back again. This will probably be pretty hard.

Workout of the Day
5 rounds:
1 minute of calories (row, bike, or ski)
1 minute of pull ups (strict or kipping)
1 minute of push presses
1 minute of rest

You should be able to hit two or three sets of 5-10 push presses each minute; scale accordingly. Keep an eye on your hands if you’re doing kipping pull ups or bar muscle ups, and try not to tear.

standard: 65/45
rx: 95/65
sport: 115/85, bar muscle ups
metcon: 5×3:00 on, 1:00 off