Skill/Strength:
EMOM 5
5 Deadlifts at 65%
Metcon:
5 rounds
50 Double Unders
10 Strict Handstand Pushups
15 Box Jump Overs 24/20in
Handstand Walk 50ft
-Rest 1 min between rounds
-Scale DU to 100 SU or 1 min practice. Scale SHSPU to abmat+25lb plate under head (if you need more scale than that, you should pike off of box for full ROM). Scale HS Walk to 2-4 Piked Around the Worlds on your box or 5 Wall Walks
-20 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
EMOM 10
1: 30-45 sec Hang from Pullup Bar
2: 30-45 Plate Pinch Hold, pick weight
