WOD: Tabata bottom to bottom squats” then 800/1000m run or row, then 20 KB or DB Push-ups, 20 Squat Thrusts, 20 Sit-ups. Everybody starts at Tabata, and then you can either do the 3 set of 20 or run/row first and do the 3 sets of 20 after. Challenge: L-sits 2 mins of total time break up as necessary
Play: 40 One arm Russian swings, 20 each arm, for time switching hands each time.
Gymnastic WOD:2 Rounds, 5 skin the cats, 5 L-sit pullups(scale dead hang) 5 toes to bar, 5 dips
Challenge: 100 d/u’s
Play: Handstand work
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