CrossFit WOD:
Strength:
Back Squat
5-5-3-3-3

Metcon:
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air-Squats

Skills:
Main:
15 min for quality:
Strength:
Rings transition work
Ring dips @2-3rir
Technique:
Ring tap swings
Floor hip-pop to rings

Cash out:
2 min hang
Every break 5 burpees
2 min wall squat
Every break 5 burpees
2 min hollow
Every break 5 burpees