Advent:  Accumulate 3 min of an L-sit on the rings or boxes

Metcon:

Rx

21-15-9

handstand push-ups

ring dips

shoulder 2 overhead, 135/95

 

Intermediate

18-12-6

handstand push-ups

ring dips

shoulder 2 overhead

 

Beginner

15-10-5

push-ups

bench dips

shoulder 2 overhead

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