05.08.2017

Warm up:

2 rounds:
200m run
1 length inch worm
1 length monster lunge
10 hollow rocks
10 scapular circles (hanging)

Mobility:

10:00 cap:
1. OH rib mobilization OR deltiod smash  2:00/
2. Straight arm pull down  3x 15

Skill: 

5:00 to choose progression, then

EMOM 8:00

1:00 : 30sec handstand hold (on box/on wall/freestanding)/handstand walk
2:00 : 30sec Kip swing/knee to elbow/strict toe to bar

Conditioning:

For time [20:00 cap]:

8 Rounds:

3 Handstand push up
6 Toes to bar
12 Front squat (115/75)
24 Double unders

RX+ :

3 Strict Handstand push up
6 Toes to bar
12 Front squat (135/95)
24 Double unders