Warm up – 3 RNDS |
10 Good mornings (BB) |
10 push ups |
10 Air Squats |
10 Strict press (BB) |
Skill Practice |
EMOM 5 |
20s handstand hold |
Skill Practice |
EMOM 5 |
5 Bar MU (Progression – jump to support) |
WOD Prep – warm up |
OPEN WOD 17.4 |
AMRAP in 13 minutes |
55 Deadlifts (102/70kg) |
55 Wall Ball Shots (10/7.5kg) |
55 calorie Row |
55 Handstand Push-Ups |
Stretch – 3 RNDs |
30sec Downward Dog |
8 Scorpion |
30sec Splits (Side/Middle) |