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WOD 15-07-2018

Workout
A.
Every 3 ', for 18' (2sets of each):

Station 1 – 3 ' of Rope Climb Skill Practice
If you are proficient with rope climbs, work on legless, if you are proficient with legless, work on L-seated legless rope climbs.

Station 2 – 3 ' of Handstand Walk Practice

Station 3 – 3' of Muscle Up Skill Practice
Pick a progression to work on the aspect of your muscle-up that needs the most work.

B.
For max reps:
3 'of Assault Bike
2' of Kettlebell Swings 24/20 kg
3 'of Rowing
2 ' of Ring Dips