WARM UP

10:00 handball

3 rounds:
10 handstand shoulder taps
10 air squats with pause
10 hanging shrugs

SKILL

EMOTM 10:00
Odd: 10 ring swing
Even: 5 ring dips + :20 turnout hold

WORKOUT OF THE DAY

Complete 2 rounds in 3:00:
1 back squat from floor
10 meter handstand walk

*If athlete completes the block in under 3:00 they will increase back squats by 1 rep each successive 3:00 block until failure to complete. Banking time is allowed. Score total reps + total meters.

RX: (185/125)
55+: (135/95)
Lv2: (225/155)

ANYWHEREX

SKILL

Pistol squat progressions
10:00 practice

WORKOUT

1 mile assault bike for time