Skill work
Level1
EMOM15
1) HS / Headstand hold
2) Box assisted kipping pull ups
3) 10-20 Plank shoulder taps
4) DU practise
5) Rest
Level2
EMOM15
1) Kipping HSPU
2) Box assisted BMU
3) 10-20 HS shoulder taps
4) DU / Crossovers
5) Rest
Level3
EMOM15
1) Deficit kipping HSPU
2) BMU / RMU
3) HS Walk with obstacles
4) DU / Crossovers
5) Rest
Conditioning
AMRAP12
2-4-6-8-10…
Wall Ball
KB Swing
Box Jumps
RX:
20/14lbs
24/16kg
SC
14/10lbs
20/12kg
