Skills
A1) 6 wall walks
rest 30
A2) 12 alternating pistol squats
rest 60 X4
B) For time:
40 Shoulder to overhead barbell
50 GHDSU
60 Hand release Push ups
10 min cap
rest 5
For time:
35-25-15-5
Cal row
15 toes to rings after each
10 min cap
Rx+:70/50, GHDSU with med ball 20/14,
Rx: 60/40kg, GHDSU
Intermediate: 40/30kg GHDSU to parallel
Beg: 30/20kg, Straight leg situps
C) Stretch
Hip flexors, shoulders, Lats