WARM UP
For completion, partition any way:
10 wall walks
50 burpees
5:00 hip flexor mobilization
SKILL
EMOTM 10:00:
5 meter handstand walk + 5 meter backward handstand walk
WORKOUT OF THE DAY
1 to 10
Thruster
Burpee pull ups
RX: (115/75)
55+: (95/65)
Lv2: (135/95)
*Coach athletes to hold on to unbroken sets as long as possible. Pull ups can utilize the jump. 12:00 time cap.
FOUNDATIONS (X)
SKILL
Overhead squat technique
5 x 5
WORKOUT
30:00 AMRAP:
100 meter kb suitcase carry
100 meter kb front rack carry
100 meter kb overhead carry
100 meter shoulder carry