Warm Up
500m run = 1 loop
Skill – L-Sits, Pistols, Levers
1. L-sit reverse tabatta 10s on 20s off with perfect technique
When working with a partner, partner a 10s on 5 s transition partner b 10s on 5s transition for 8 sets.
2. Pistols- 5-4-3-2-1 alternating legs add weight or mess around with the overhead squat pistol with pvc or light barbell.
3. Front Levers and Back Levers Practice
Open WOD 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)