Warm Up
3 Rounds
5 push ups
10 kip swings
10 lay pull downs
GYMNASTICS
Complete the following for quality:
5 sets
5 Strict Pull Ups
5 Strict Ring Dips
Scores are not recorded for this workout.
* scale to banded dips and pull ups or toe supported
WOD
3 rounds for time of:
25 kettlebell swings @24/32kg
25 handstand push-ups
* scale hspu to pikes / strict with ab mat or push ups
*scale weight