wod 5/9

Skill
EMOM 12min
Min 1: 10-30 sec Ring top hold
Min 2: 10-30 sec Ring bottom hold
Min 3:10-30 sec hollow rock
Min 4: 1-2 rope climbs
BG: min1-2 try for 30 sec, assist with feet on floo. Min 4 lay on floor and pull yourself up with the rope
 
Metcon
Amrap 15min
20 Wall balls 9/6kg BG:6/4kg
50 Double unders, scale appropriately ex: 40-30-20-10 or 30 sec practice or 100 single unders
2 Rope climbs BG: from floor or deadhang for 40sec, don’t need to be unbroken.