Conditioning WOD is your warm up
Bike/ Ski Erg
30s work:30s Rest for 10 MInutes
Report Total Calories
Skill
Handstand to forward Roll
Can work on it from a wallclimb
Test
Max Freestanding handstand hold
Strength/Oly
EMOM14
Odd- Deadlift 5 Reps @80%
Even- Push-jerk 3 Reps @80-85%
WOD
10 Minute AMRAP
10 Burpee Box Jumps
5 Toes to Bar
5 Chest to Bar Pull-ups
5 Bar Muscle-up
This is a complex on the bar. Every time you break up a set complete 3 Burpee Box Jumps on the spot
Regional- 5-4-3
Open- t2b, pull-up, c2b, or use band