Strength/Skill
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon
Five rounds for time of:
400 Meter Run
10 Strict Pull-Ups
Accessory Work
3×10 toes to bar