WOD With good form and NOT form time:

4 rounds of:

15 ft of Handstand walk*

5 inverted hang on rings to lower

10 Ring push ups (go to knees if need be)**

L-Sit 30 seconds***


*Either have a spotter (1-2 people) help you or do wall walks, or even handstand holds.

**Ring push ups should be done slowly with strict form. Keep rings at side like a ring dip lower slowly until sholders are below top of ring, press up with force and control.

***L-sits can be done on rings or paralletes, the 30 seconds will be a total time. If you have to do 6 sets of 5 seconds then so be it.