1. Warm up
2. Skill practise; ten minutes to work on:
(a) Handstand variations
(b) Rope climb technique
3. Conditioning; three rounds for time of:
60/40 kg power clean, 10 reps
60/40 kg step-back lunge, 15 reps (alternate legs)
Sit up, 20 reps
4. Recovery
1. Warm up.
2. Skill training: knees to elbows.
3. For time:
20/14 lb wallball, 30 reps
20/14 lb medball overhead walking lunges, 30 steps
20/14 lb wallball, 25 reps
20/14 lb medball overhead walking lunges, 25 steps
20/14 lb wallball, 20 reps
20/14 lb medball overhead walking lunges, 20 steps
(Second number is the prescribed women's weight, e.g. 20 lb medball for men, 14 lb medball for women)
4. Recovery: mobility work