3 Rounds:
:30 Jump Rope

10 Groiner

10 Sit-up

10 PVC OHS

Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats

2 sets:
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side

Same as Rx'd

3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars

- For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet forward, making your body more upright as opposed to horizontal.
- To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
- To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.