Skill:
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 3 ascents
Station 2 – Freestanding Handstand Hold Work
(or use a wall/partner to assist to learn balance points and accumulate time upside down)
Station 3 – 20 Abmat Sit-Ups
WOD:
3RFT max reps/calories of:
3 Minutes of Assault Bike (Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups
Rest 3 minutes
