Skills/conditioning
12min EMOM alt min
30 double unders
20ft handstand walk
Scale option: treat each minute as deliberate practice time for both movements
METCON
For time:
40-30-20-10
Wall balls 20/14
10-20-30-40
Burpees
Lite/Beginners
For time:
30-20-10
Wall balls
10-20-30
Burpees
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Weightlifting
Clean grip sots press 5×5
Gymnastics
Negative pull ups 5×5
Core
20 strict toes to bar
For time:
21-15-9
Bike cals
Dumbbell thrusters 50/35
Skills
The rope climb
METCON
7 rounds for time:
1 rope climb
7 hang squat cleans 155/105
7 handstand push ups
Lite/beginners
7 rounds for time:
3 ground to standing rope pulls
7 hang squat cleans 75/55
7 push ups
Maintenance/mobility
10min
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
30 barbell split jerks
Gymnastics
Accumulate 1min of front planche
Core
L-sit hold 3xmax
