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.  The hollow body starts at the midline so first establish that  position with your low back flexed and in contact with the floor. From there extend your arms and legs if possible.
WOD

for time
21-15-9
Deadlift 225/155 lb
Box Jump 24/20″

One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course you will need a strong grip and stable midline. We always emphasize lumbar posture when we talk about deadlifts and we won’t stop now. Concentrate on setting your back before each lift and actively hinge at the hips rather than extreme flexion of the back.  When you are scaling this workout think about a weight that is less than around 70% of your 1RM.  Going unbroken isn’t required of course but you will want to be able to perform sets of your chosen weight when fresh!