Warm-up
100 dubs
Accumulate 1 minute in a perfect handstand hollow hold
-Barbell squat morning stretch X 10
Work on skills and mobilize
Skillz
On the minute complete the following tasks. 5 rounds-20 minutes.
1. 50 Double Unders
2. 15/10 kipping ring dips
3. 14 alternating pistols
4. 10/7 Strict Handstand Push-ups
Too easy? Add weight and defecit
WOD
Chipper Biathlon Style
30 Power Snatches (135,95)
40 Toes to Bar
50 Wallballs
60 Kettlebell Swings (2,1.5)
The goal is to link as many reps as possible. Each time a set is broken up you must complete 25 double unders before continuing on.
Open/Masters (115,80)