Skills/conditioning

12min EMOM alt min

30 double unders
20ft handstand walk

Scale option: treat each minute as deliberate practice time for both movements

METCON

For time:

40-30-20-10
Wall balls 20/14
10-20-30-40
Burpees

Lite/Beginners

For time:

30-20-10
Wall balls
10-20-30
Burpees

Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10

Weightlifting
Clean grip sots press 5×5

Gymnastics
Negative pull ups 5×5

Core
20 strict toes to bar

For time:

21-15-9

Bike cals
Dumbbell thrusters 50/35

Skills

The rope climb

METCON

7 rounds for time:

1 rope climb
7 hang squat cleans 155/105
7 handstand push ups

Lite/beginners

7 rounds for time:

3 ground to standing rope pulls
7 hang squat cleans 75/55
7 push ups

Maintenance/mobility

10min

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
30 barbell split jerks

Gymnastics
Accumulate 1min of front planche

Core
L-sit hold 3xmax

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