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