Skill/Strength:
EMOM 15
1: 8-15 Burpees to 6” Target
2: 1-5 Strict Handstand Pushups+5-10 HSPU any style
3: 15-30 Heavy Rope Double Unders OR 30-50 Jump Ropes of your choice
-For the HSPU minute, make sure you have two options for difficulty
Metcon:
21-15-9
Toes to Bar
GHD Situps
-8 min cap
Accessory Work:
Every 2 min for 5 Rounds
7 Bench Press at 64%
Mobility:
3 min lat smash per side
