SKILL
3RNFT – core work
10 l-sit liftovers
10 hollow body rocks
30 seconds of flutterkicks
10 second hollow body hold
The l-sit liftover will have an athlete in an l-sit from the parallettes, and starting with their heels on the ground on one side of a foam roller. They then lift their feet up and over to the other side of the foam roller keeping their arms fully locked out on the parallettes. Minimize how much movement your trunk does, and aim to lift with your lower abs and move your legs only.
WOD
10-8-6-4-2 ring rows + ring dips (Rx)
… or 5-4-3-2-1 ring muscle-ups (Rx+)
50-40-30-20-10 wall balls
