Skill/Strength
20:00 Conversational AMRAP:
10 Hollow Rocks
10 Superman Rocks
5 Kip Swings (bar or rings)
5 Hips to Rings or Bar
5 Kipping Ring or Bar Pullups
5 Kipping Dips
**Continue to the next two movements only if you are working on MU, otherwise, start back with Hollow Rocks
5 Jumping MU Transitions, control down
2-6 Ring or Bar MU
WOD
Alternating Tabata:
V-Up Crunches
Plank Shoulder Taps or Hold Pushup Plank
*Score is lowest round of V-Up Crunches