Skill Gymnasty
3 minutes each station
Handstand hold (free, wall assisted, attempts to get upside down, or piked)
Hold top of pull up
High to low plank (start in high plank, lower to each elbow, then back to high plank, repeat)
Ring support( L-sit, unassisted, band assisted)
Candlestick (-> pistol for hierarchy)
WOD
12 min cap
If completed in sub 5 minutes, rest 3 minute then 6-9-12
Diane
21-15-9
DL 225/155
Hspu