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