6 rounds, with a partner:*
Farmer hold @ 3/4 BW +
Partner 1 hits the tire while partner 2 holds designated weight. If the weight hits the ground before the 30 reps are complete, both partners perform 10 burpees prior to beginning next round. If 3/4 BW does not pose a significant challenge, adjust weight accordingly.
Then, skill work:
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Dip/ Ring dip: 20-30 reps.
*If no partner is available, time each tire smash set and perform the corresponding duration Farmer hold.