1. Warm-up / mobilise
2. Skills
Ring Skills
Dips, Muscle up, L-sit, skin the cat
3. WOD
AMRAP 3
7 x Box Jumps (24/21)
7 x KB Swings (24/16)
1 minute rest
AMRAP 3
7 x Sit-up
7 x Pull Up
1 minute rest
AMRAP 3
7 x Ring Row
7 x Push Press (60/40)
4. Recovery