Skill/Strength

Accumulate 1MIN of Handstand, L-Sit, Hollow Rock
3×5 False Grip Ring Rows
3×5 Barbell Roll Out
3×10 GHD Back Extension

WOD

30 Situps then 
—————
4 rounds each for time of 

400m Run 
20 Box Jump 24/20″
20 Squats
(Rest enough to achieve the same 400m time on each run) 

then finish with 
————–
30 Situps