Skill-work:
Core Work
4 Rounds
15 Weighted GHD situps
10 KB Pull Throughs
15 Banded Lemon Squeezers
20 sec L sit or Tuck on the Rings
Conditioning:
Wall Balls (RX Unbroken) use DBall
6 Bar Muscle Ups between Each Round
Mod Jumping Bar MU or 12 C2B Pull Ups Each Round