Skill
A1. Seated single arm Db shoulder press 8/arm X 3 sets
A2. Jump rope skill work- one minute of practice (build rhythm in singles for consistency or work in Dbu) X 3 sets
A3. Medball push ups 20 reps X 3 sets
Wod
750 m row buy in
Right into
50 sit ups
40 KB swings (35/26)
30 hr push ups
20 plate ovhd walking lunges (35/15)
10 burpee box step ups (24/20)
Performance
Skill
A1. Seated single arm Db shoulder press 8/arm X 3 sets
A2. Dbu skill work - in one minute climb up ladder as best as you can- 5-10-15-20-25-30-35- all sets when completed must be unbroken X 3 sets
A3. Handstand hold with back to wall- 1 minute X 3 sets
Wod
1000 m row buy in
Right into
50 tuck ups
40 KB swings (53/35)
30 hr push ups
20 plate ovhd walking lunges (45/25)
10 burpee box jumps (24/20)
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