Skills
10min EMOM alt min
30 double unders
1 strict toe to bar + 1 around the world
Strength (15min)
Shoulder press
3-3-3-3-3
Note: Bar at 75% of 1RM
Maintenance/Mobility
ROMWOD 20min
BURN
10 rounds for time:
10/7cals bike
10 wall balls 20/14
10 kettlebell swing 53/35
1min rest between rounds
Time is when you completed the kettlebell swing on the 10th round
Accessory work
Shoulders of steel
Crossover symmetry x3
Gymnastics
Front planche hold 1min
Core
40 GHD sit ups