SKILL
Gymnastics Skill Work
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
METCON
5 Rounds of:
Run 400 Meters
20 Ground to Overhead with a plate (45, 25)
12 Burpees to your Plate
L3: (35, 15)
L2: (25, 10)
L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)
22:00 Cap