Warm Up:
2x:
1:00 Active Spiderman
:20 Arm Circles Fwd
:20 Arm Circles Back
:20 Cat-Cow
:20 Alt Bird Dogs
:20 Hollow Hold
:20 Ring Rows
:20 Bootstrappers
WOD:
AMRAP 16
10 skin-the-cats (on rings)
:30 plank hold (on hands)
4 kettlebell Turkish get-ups/arm
:30 plank hold (on forearms)
Intermediate:
AMRAP 16
5 skin-the-cats (on rings)
:30 plank hold (on hands)
4 kettlebell Turkish get-ups/arm
:30 plank hold (on forearms)
Beginner:
AMRAP 16
5 Ring Rows + Reverse Plank Shoulder Extensions
:20 plank hold (on hands)
4 kettlebell Turkish get-ups/arm
:20 plank hold (on forearms)
Post-Workout Skill Work:
OTE2:00 x3 with 1:00 rest between rounds
1:00 Handstand Walk (for distance)
1:00 Flutter Kicks (for reps)