A. Deadlift

4 sets of:
5-8 Deadlifts
rest as needed

B. Metcon

Every 3min for 18min (6 sets):
10cal Echo Bike
8 DB-Thrusters
8 Ring Rows
8 Burpee over DB
Scale as needed to finish sub 2min consistently.
Finish Bike sub 40sec.

A. Team Wod - TC 30min

8 Rounds
2-4 Ring muscle ups or Burpee pull ups
6 squat cleans #2x22, 5/15
8 box jump over

Rest 2min

4 rounds
4-8 ring muscle ups or Burpee pull ups
12 squat cleans
16 box jump over

Rest 2min

2 rounds
8-16 ring muscle ups or Burpee pull ups
24 squat cleans
32 box jump over
Split any how

A. Skill

Practice BMU for 12-15 min
- low bar
- high bar jump into air chair / hips to bar
- banded/supported

B. 21-15-9 Hand Supported Burpee Boxjump Overs and Horizontal Bar Rows

Hand Supported Burpee Boxjump Over
Horizontal Bar Rows

A. SKILL

Work on Handstand Hold for 12-15 min

- High Pike on Box for Shoulder positioning
- wallfacing in Perfect Hollow
- Kick up on wall with perfect Hollow
- one leg on Wall / Short sets of freestanding
- Partner Assisted / Freestanding

B1. Legless Rope Climb 3 x 1-2

1-2 Legless Rope Climb
1-2 Legless Rope Climb
1-2 Legless Rope Climb

B2. Alternating L-Seated Dumbbell Strict Press 3 x 12-20

12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press
12-20 Alternating L-Seated Dumbbell Strict Press

B3. Goblet Cyclist Squat 3 x 15-20

15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat
15-20 Goblet Cyclist Squat