Super Duper Skillzzz

Irony anybody?
Irony anybody?

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)