Warm up: 5mins of follow the coach on hollow body progressions(5stages).
Gymnastic skill: handstand work and toe to bar.
10 mins to cycle through 5rnds
30sec hs hold
8 toe to bars(strict, kipping, strict knee raise)
Strength:
EMOM x 5mins: ring rows x 6 reps.
Rest 3 mins,
EMOM x 5 mins push ups x 6 reps
WOD 5x3min rnds with 1min between rnds:
3 deadlift
6 kb swings(American)
9 air squat.
Follow the leader style. Teams of 3
