WOD: SKILL, LIFT, Metcon

SKILL

A) Ring push ups (3x 4-8 reps)
B) Ring dips (3x 3-6 reps)
* alternate doing pu to dips then back to push ups…

C) Hollow body hold (5x 15s) ~3

LIFT

Front Squat
5×3 with pause @ 75-80%

WOD

12 Minute AMRAP
30 yard farmers carry (50/35) L and R
15 Wall balls
3 Bar Muscle Ups