WARM-UP: 200m Run 2x: :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg :20 Second support on rings :20 Second dip hold on rings 3:00 Group stretch SKILLS: 12 Min alternating EMOM 10 Front rack lunges (135/95) 10 Ring dips WOD: AFAP in 14 minutes 2 KB SDHP