Skills
The front planche
METCON
Rx
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 double unders
Note: Perform 10 triple unders within the 40 double unders
Legendary
3 rounds for time:
20 walking lunges
30 wall balls 20/14
40 triple unders
Lite/beginners
20 walking lunges
30 wall balls 20/14
40 single unders
Accessory work
Shoulder of steel
Crossover symmetry 3 movements
Weightlifting
Pause dip split jerks 3×5
Gymnastics
5min practice of handstand
Core
Accumulate 2min of front planche hold