Gymnastics:
3 Rounds:
10s Hollow Hold
5x Kipping Pull Ups (Hollow in the Back)
10s Hollow Hold
5x Strict Ring Dips (in Hollow)
10s Hollow Hold
10s Handstand Hold (in Hollow)
WOD:
5 Rounds:
10x DB Bench Press (50/35#)
15x Strict Pull Ups
20x GHD Sit Ups
DB Bench Press should be unbroken for at least Round 1, and no more than 3 sets on Rounds 2-5.
Strict Pull Ups should be finished in no more than 5 sets.
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