TUE 10/24/23 WOD

Warm Up - :20 superman hold - :20 hollow hold - :20 KB deadlifts - 1 wall walk - :20 superman hold - :20 hollow rocks - :20 Russian KB swings - 1 wall walk - :20 kip swings - :20 KB swings - 1 wall walk - :20 handstand hold – 2 hspu negatives - :20 handstand hold – 1:00 handstand pushups - :10 ring support hold – 3 ring dips – 5 false grip ring rows – 5 muscle up transitions - EMOM 5:  1-2 muscle-ups –

WOD

20 Min AMRAP
2 muscle-ups L2-2 low ring transitions
4 handstand push-ups L2-4 pike pike hspu from box
8 KB swings L3-70/55#

L1

8 Min AMRAP
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings 35/s15#
– Rest 4:00
8 Min AMRAP
100/150-m row
2 low ring transitions
4 hand-elevated push-ups 
8 KB swings 35/15#

Post WOD – accumulate 1:00 in the hang