WOD

AFAP 4 rounds for time of
10 seconds L-Sit
20 Toes 2 bars
30 Ab Mat Sit Ups
40 Kettlebell Swings

 

StrengthWOD

StrengthWOD
Handstand Hold – 30 seconds
Handstand Push Ups – Max reps
Hold Top of Ring Dip – 20 seconds
Ring Dips – Max Reps
Hold Top of Pull Up – 10 seconds
Pull Ups – Max reps

*Perform isometric hold, shake out your hands and perform max reps of given exercise.
*This is not for time.