Skill: Hanging L-Sit progressions

Strength: L-Sit Chin ups/Side Plank Hip Raises

Every 3:00 x 4 sets:

3-7 L-sit Chin Ups (scale to regular chin ups)

10-12 each side plank hip raises

Conditioning: Rowing/DB Snatch/Burpee Intervals

3:00 on/3:00 off x 3 rounds (18 mins).. All out sprint each round!

Row 250/200M

10 alt. DB Snatches

10 Burpees

10 alt. DB Snatches

Score = slowest of your 3 rounds

Comp: 70/50

Fitness: 50/35

GPP: 35/25

Health:m20/15, 7 Burpees