-Warm Up-
2x
1 minute jump rope
10 shoulder openers
8 alt shoulder press @ 10-15#
8 eccentric ankle dorsiflexion
:20 table top hold
:10 GhD hollow hold
-Strength-
HandStand negatives
10 x 6 seconds
Hand stand lift and shift
Shoulder Taps
10-10-10
Skill
Bench bar muscle ups
5-5-5
Hip to bar
3-3-3
Banded lat pull down
10-10-10
-WOD-
(18 minutes)
3 rounds for max reps
1 minute max burpees (to a target)
1 minute max rope climbs
1 minute max double unders
3 minutes of rest
