A)Skill WOD
Warmup-2 rounds supersets
Dislocates 10
Wrist stretches 30 secs
Hollow Hold w/PVC-30 secs
Arch Holds w/PVC-30 secs
B) 3 sets supersets
Modified muscle ups 3-5 reps
Ring Support max time
*rest 2 mins between sets
C) 3 sets
Forwards slider walks
Modified Shoulder Taps-max reps
*rest 2 mins between sets
D) WOD: FT
Buy in-3 Rope Climbs
25 Burpees
50 Ball Slams
50 Walking Lunges w/Plate overhead (45/25)
25 Burpees
Buy Out-3 Rope Climbs