CrossFit

Skill #1 Ring Dips
3 Sets Of Ring Support Holds 2 to 3 Seconds
3 Sets Of 3 Ring Support Plus Negative
2 Sets Of 2-4 Ring Dips

Skill #2 Hand Stand Push ups
20 Second Handstand Hold
3-5 Negative HSPU
3-6 Hand Stand Push Ups

METCON
18 Min AMRAP
2 Handstand Push Ups / Scale DB Pushpress
8 Box Jump Overs 24/20
2 Ring Dips / Scale Push Ups
8 Box Jump Overs 24/20

(HSPU And Dips Increase By 2 Reps Each Round)

BootCamp
25 Min AMRAP
10 Push Press
10 Step Overs
10 Russian Kettle Bell Swings
10 Step Overs

BarBell
Hang Snatch
2@ 65
2@ 70
2@ 75
2@ 80
2@ 85