Warm-Up:
3 x 3 Inchworm in Place, 6 Band Pull-Aparts, 6 Lunge&Twist in Place, 6 Bird-Dog Push-Ups, & 6 Spider Lunges

Skill:
Basic Ring Work
– Inversion
– Skin the Cat
– L-Sit
Advanced Ring Work
– Front Lever Progressions
– Ice Cream Maker

Team Met-Con:
In groups of 3-4 people, complete for time
– 400m Run;
– 4 x 15 Box jumps/teammate;
– 800m Run;
– 4 x 9 Pull-Ups/teammate;
– 800m Run;
– 4 x 6 HSPU/teammate(scale to 3 WW);
– 400m Run;
– 5 x 3 MU/teammate (scale to 3 burpees + 3 ring rows + 3 ring dips)