Scott put up some big numbers on his Back Squat last week. We called this set the “Ring of Fire” with all of the Red, Orange, and Yellow!

 

Warm-up
Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, Rope Climbs etc…

 

Conditioning
“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release
15 Wall Ball Shots (20/14lb)
20 Kettlebell Swings (24/16kg)

No “Scaling Up” today. Aim to get Wall Balls and KB Swings unbroken.