Tuesday the 3rd of December

Skills : 

15 mins 

5 Dips ( use High ring if you can and start with muscle up) 

10 Sec Ring Support Hold 

3-5Ring pull ups in false grip 

10 Sec L Sit of KB or floor 

10 Sec Handstand Hold 

Conditioning : Partner up 

14   min AMRAP 

40 Cals 

40 Push ups

40 Cals 

40 Swings  Russian 32/24kg

40 Cals 

40 GTOH plate 20/15kg