Skill work
Choose a movement/skill that is a weakness and focus on progressions for that skill for 10-15 minutes. Ask coach for assistance.
Metcon
20 minute AMRAP:
800m run
5 rope climbs
400m run
5 bear complex (135/95)
200m run
5 muscle-ups
RX+ = legless rope climbs
Bear Complex: power clean, front squat, push press, back squat, and second push press
*If you are planning on doing the OPEN WOD tomorrow then modify this to a shake out and skill work day!