Skill: (10-12 Min)
HSPU or HS Walks
Beginners: Work on getting up into a HS and Holding or Walks (Get a partner to assist)
Intermediate: Work on HS Kips bringing knees to chest, etc or work on your distance of the walks
Advanced: Strict/deficit HSPU or HS Walks over plates
Core:
Tabata Russian Twists
Tabata Hallow Holds
Metcon:
Open Wod 12.4 and 13.3
12 Min AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups