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.

 EMOMx12

Odd minutes: 12 pistols
Even minutes: 40ft handstand walk (scale to 30 second handstand hold on wall or 20 shoulder taps with stomach against wall)

– Each completed handstand walk counts as 1 rep.

Metcon

3 Rounds for reps:

:30 max effort single arm KB/DB thrusters – Left (53/35)
:30 rest
:30 max effort double unders
:30 rest
:30 max effort single arm KB/DB thrusters – Right
:30 rest
:30 max effort double unders
:30 rest