Workout of the Day:

A.
Five Sets Of:
Hip Extensions or Glute Ham Raise x8-12
Rest 60 Seconds
Front-Leaning Rest on Rings x 60-90 Seconds
Rest 60 Seconds

B.
In teams of two, alternate rounds to complete five sets each for time of:
10 Dips
15 Wall Ball Shots
30 Double-Unders

Competition:

A. Gymnastics Practice
3×3-5 Skin The Cat (from L-Sit) or Strict Toes to Bar @1X31
3×60 Sec Belly to Wall HSH

Then:
2×10 Shoulder Tap (against wall)
2×5 Forward Roll

Then:
2×10 Shoulder Tap (free standing)
2×5 Backwards Roll

Then:
2-4x(5m+10m) Lateral Wall Walk + Walk Away From Wall
* If handstand walk is not quite there, use a spotter to help you walk 10m.
3×3-5 Assisted Levers
* Attempt a 3-5 second decent (use to soft boxes for your head to go between or two benches).