Strength/Skill 4 rounds 8x split squat 31X1 6x strict chin up WOD "gymnastic work(18min amrap)" -10x arch to hollow -10x candlestick wallball -30sec hollow body hold -10x lunge to handstand -10x t2b -30sec wall handstand -10x bottom pistol switch -5x arch/hollow,arch/lever, arch/pullup, arch/t2b -30sec arch hold #3miletest

Strength/Skill 4 rounds 10x bent barbell row 10x skater squat (alt) WOD 3 mile run for time (Test) (12 laps) record time we will retest at end of summer. #3miletest