Warmup

Core

Tabata hiptaps

Skills / gymnastics

8 min amrap

1 strict ring dip , I strict ttb

2 strict ring dip , 2 strict ttb

3 strict ring dip , 3 strict ttb

Continue .. For 8 min

Slow and controlled on the ttb don’t let feet swing down.

Wod

3 rds

500 m row

12 deadlifts 155/225

21 box jumps 24/20

8-15 min wod