WARM UP3X
JUMP ROPE 1 min
K2E
Lateral lunge
HANDSTAND HOLD 10 sec
Chin up hold 10 sec

Skill EMOM x 16 MIN
1) 2 Rope Climb
2) 20-30 DU
3) 3-4 WALLWALKS OR HANDSTAND WALK 25 ft
4) 3-4 MU
*For skill EMOM’s- work on efficiency of movement and scale up or down to your ability level for each movement.

WOD

4 ROUNDS for time
10 Front Rack Lunges (115/75)
100m sprint
20 KBS (53/35)
100m sprint

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