Skills
3 sets for quality of:
Beginner:
:20 plank hold on hands
20 alternating shoulder taps in plank
2 wall walks
Advanced:
:20 wall-facing HS hold
10 alternating shoulder taps
10m handstand walk
Metcon
3 rounds of:
1:00 ME 10m shuttle sprints
1:00 ME Russian KB swings 53/35
1:00 ME hand-release push ups
1:00 ME V-ups
1:00 ME Up-downs*
Rest 1:00 b/w rounds. Score is total reps completed.
*Burpee w/out push up and w/out jump-and-clap
Strength
Hang Clean
On an 8:00 clock, quickly work up to a heavy double
