WOD

Warmup
1:00m Bike 
20 Russian Twists 
30 GHD Back Extensions 
1:00 m plank
Foam Roll

Skill
“Tabata This”

8 Rounds of:

:20 work, :10 rest alternating movements

Chin over the bar hold

Ring support hold

Handstand hold

Squat hold

WOD
10 Min AMRAP 
5 Bar muscle ups (3 wall climbs)

5 Power Snatch 155/105

5 Strict handstand push ups

5 Power Snatch