Warmup- 500m Row then; 10-8-6-4-2 Push Ups + Lunge PT
Skill – Handstand Practice
a. 5 Wall walks
b. 1 Minute Unbroken HS hold
c. 10 plate step ups
d. 10 unbroken shoulder taps
c. ME Free Standing Handstand Holds
* Must complete one stage before progressing to the next*
WOD – For Time
5 Rope Climbs
15 Thrusters
30 Double Unders
4 Rope Climbs
15 Thrusters
30 Double Unders
3 Rope Climbs
15 Thrusters
30 Double Unders
2 Rope Climbs
15 Thrusters
30 Double Unders
1 Rope Climbs
15 Thrusters
30 Double Unders
RX=40/30kg thruster
SX=30.20kg thruster + 3x Single Skips + 5 Pullups = 1 Rope Climbs
Mobility: Banded Lats + Hips
