1. Warm up.
2. Skill training: speed/agility drills
3. Five rounds for time of:
11 ft L-rope climb, 1 ascent
Parallette handstand push-ups, 5 reps
20/15 kg barbell one-legged overhead squat, 10 reps
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
4. Recovery: mobility