STRENGTH & SKILL
Take 15 minutes and practice gymnastics skills of your choice - Muscle-ups, Kipping/Butterfly Pull-ups, Toes-to-bar, Hollow Rocks, Pistols, Handstand Push-ups, Ring Dips, Double Unders, etc. (Coaches: work with those asking for help with movements)
Do 3 sets, "not for time" of 3-5 reps of each movement
WOD
Tabata Mash-up
Complete Eight Sets of "20 seconds work, 10 seconds rest" for each of the following exercises (16 minutes)
Push Press
Kettle Bell Swings
Push-ups
Sit-ups
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