15
11 '18
Skills
Handstand walk practice
10min
*Go inverted, hand releases on the wall, use a spotter or even add obstacles. Work at where you’re at
Strength
E3M12M (4 sets)
7 front squats
Then immediately into
13 back squats (same weight)
40/45/50/55% of 1RM front squat
METCON
8min AMRAP
8 dumbell overhead squat right 50/35
8 toes to bar
8 dumbell overhead squat left 50/35
8 knees to elbows
Accessory work
Skills
Double unders 5min
Weightlifting
Snatch grip barbell sots press 3×5
Gymnastics
Strict pull ups 3×3
3sec hold at bottom and top each rep
Core
Weighted back extensions 3×10
