Warm-up
Partner a – 10 burpee down and back through the parallettes
Partner b – pass throughs
Partner a – 10 shoot throughs
Partner b โ around the worlds
Partner a โ fast feet laterally through the paralettes
Partner b โ inchworms
Partner a – Use the paralettes to work on side and pancake split
Partner b โ shoulder taps
Skill
Handstand walking
Freestanding handstand
Max L-sit hold โ 2 attempts
Strength
Thruster 5-3-2-1-2-3-5
WOD (30 min)
Run 800m
15 Deficit HSPUs
Run 600m
12 Deficit HSPUs
Run 400m
9 Deficit HSPUs
Games โ Paralettes to 1 abmat
Regionals โ plates to floor
Open โ no deficit
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