Skill:
1. 8 rds
Wall Facing HS Hold with added shoulder taps 20 sec on/30 seconds rest)
2. Tempo Ring rows. 3x8 ( 2 count way up. 3 count on way down)
OR
Strength:
1.DB Bench Press: 4x10 (2 count on way up, 2 count on way down)
2. One are DB Tricep ext 3x10
Conditioning: 3 rounds for time: 10 overhead squats (115/75) (95/65) 50 double unders *(choose a weight you can go fast and unbroken with)
Rest 2 minutes 3 rounds for time: 10 Pull ups 8 handstand push ups