Skills

10min EMOM alt min

2 rope climbs
25ft handstand walk

Note: Challenge yourself, legless rope climbs or add obstacles for the handstand walk if necessary

METCON

20min AMRAP

14/10 cals row or bike
10 shuttle runs 25ft
4 bear crawls 25ft

Note: Everybody will Rx this, BOOM!!

Accessory work
Shoulders of steel
Lateral dumbbell shoulder raises 3×10

Weightlifting
5 sets
3 snatch balance + 3 sot presses

Gymnastics
15 L-sit pull ups

Core
Accumulate 1min of:
Side plank right
Side plank left
Plank
*In that order

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