1. Warm Up/Mobilize
2. Skill
Handstand Progressions
3. WOD
CFE:
Blake
4RFT
30m walking lunge (20kg)
30 Box jumps (24”)
20 Wall balls (20 lb)
10 HSPU
CF:
AMRAP 5
3 OH Squat 45/30
6 Pull ups
9 Box Jumps 24/20
Rest 1 min
AMRAP 5
7 KB Swings (24/20)
7 Hollow Rocks
Rest 1 min
AMRAP 5
5 Thrusters 45/30
5 Bar facing burpees
*Only 1 bar per person. Thruster weight the same as OHS
4. Recover
20 shoulder dislocates