Skills
EMOM20
1. 20 Double Unders +5 Triple Unders
2. 10 Alternating Overhead Pistols (45/35) – scale as necessary
3. Strict Muscle-ups 3-5 reps
4. 25 foot handstand walk. For those who are Gymnasty work obstacles.
*If you are working on your muscle-ups then try linking 3-5 with a kip. If you don’t have ring muscle-ups then work on attempts or transitions.
WOD
5-4-3-2-1
Deficit Strict Handstand Push-up
(2 45lb plates and 1 abmat)
Overhead Squat (165,110)
Regional- 145,100, 1 inch deficit
Open- 125,85, strict HSPUs
Conditioning
120 Double Unders
40 Wallballs
20 Burpees