DATE – Thursday

 

Warm-up:

Dynamic gym lengths

Band dislocates + pull-apart series

 

WOD A) Skill session – 3 rounds, not for time: (15 min max)

3-5 x “Skin the Cats”

6-10 x Handstand push-ups – Kipping practice (try banded progressions)

30-50 Doubleunders

 

 

WOD B)  (24 min)

2 rounds for max reps:

 

In 3 min Row 500m, then AMRAP wallballs (20/14lb) in remaining time

– Rest 3 min –

In 3 min Run 400m, then AMRAP chest to bar pull-ups in remaining time

– Rest 3 min –