Warm Up:
3 Rounds:
20 GHD Back Extensions
20 GHD Sit Ups
Strength/Skill
3 Rounds:
3×10 Ring Dips
*1 Count at the top, 1 Count at the bottom
WOD:
For Time:
15 Handstand Push Ups
400m Run
24 Walking Lunges 45/25
400m Run
15 Chest to Bar Pull Ups
400m Run
15 True Push Ups