Wednesday

Metcon
3 Rounds Not for Time

20 Second Hold at Top Of Ring Dip
5 Ring Dips [Rx+ Work on Ring Muscle Ups]
20 Second Handstand Hold
10-20 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP

15 Toes To Bar
30 Wall Balls
45 Push Ups