STRENGTH/SKILL

A. Gymnastics/Open Skill Work:

EMOM 9: [30 sec on/30 sec off x3 sets] unscored - for quality

A1. Handstand practice; 30 sec; [HS Hold or walk]

A2. Hollow Rock: 30 sec for quality [all groups]

A3. MU Progressions: MU Progressions/strict --> Kipping

F: HS Hold/Wall Walk + Ring Row x6-8 + Push Up x6-8

P: HS Walk or Hold + Banded MU Transition x5 + Dip x5

S: HS Walk + Strict or Kipping MU Practice; 30 sec

WOD

B. "Barbell Sprinkles"

15 min AMRAP:

Run 100m

50x Double Unders

Run 100m

40x Wall ball: 20/14#

Run 100m

30x Power Snatch 95/65#

Run 100m

20x OHS 95/65#

Run 100m

10x Thruster 95/65#

F: 3-1 Singles + 30x WB + 20x Slam Ball + 10x 1DB Front Squat + 5x DB Thruster L/R

P: as rx

S: 30/20# WB + 135/95#