Skill
3 – 8min of L-sits or L-hangs
You can use parallettes, rings, or pull-up bar (from the hang). Using a stop watch, start and stop each time you loose form. Do not rest any longer than you were able to keep under tension
WOD
Swim: 6-8 x (1:30 on, 1:00 off)
Run: 6-8 x (1:30 on, 1:00 off)
Row: 6-8 x (1:30 on, 1:00 off)
Mobility
>15min – concentrate on ankles and feet
ryanrspeed 