Ring swings
take turns with 5 to 10 ring swings
WOD
4 rounds for virtuosity
-12 Variables
-8 alternating turkish getup with one armed overhead squat
-30 double unders
-10 ring swings
Variables change according to round as follows
(1) alternating jumping (unweighted) lunges,
(2) alternating weighted lunges,
(3) alternating weighted step ups
(4) two armed overhead KB/DB squat
Wellness
Skin the cats / german hang skill work