Skills
3 sets of:
30 double unders
:15 wall-facing handstand hold
5 tempo goblet squats (5 second down / 1 second pause / 5 seconds up) – light
Strength
Paused Front Squat
Sport:
4×3 @ 77.5%
-Superset with-
4×8-10 feet-elevated ring rows – “Sport” tier athletes add load if possible
Life:
4×3 @ 72.5%
-Superset with-
4×8-12 feet-elevated ring rows
Fundamentals:
4×3 @ – choose load; +5-10lbs. from last week’s working weight
-Superset with-
4×8-12 ring rows
Metcon
Sport:
5 rounds for time of:
15 wall balls
12 burpee box jumps 24”/20”
9 deficit HSPU 45/25
Life:
5 rounds for time of:
15 wall balls
12 burpee box jumps 24”/20”
9 HSPU 45/25
Fundamentals:
5 rounds for time of:
15 wall balls
12 burpee box jumps
3 wall walks
