Warm up
Coaches led lines of fun
Strength
15min emom.
Min 1- 3 X muscle up/3x ring dip with hold X 5sec/3 X supported ring dip with hold.
Min 2- 6 hspu/ pike push up/ seated KB sh press.
Min 3- 30 sec gymnastics plank(add weight if needed)
WOD
5min amrap:
10 stoh,
6-10 ttb
rest 2mins repeat
Scale ttb to hollow floor crunch
