-Warm Up-


2x


1 minute jump rope

10 shoulder openers

8 alt shoulder press @ 10-15#

8 eccentric ankle dorsiflexion

:20 table top hold

:10 GhD hollow hold



-Strength-


HandStand negatives

10 x 6 seconds 

Hand stand lift and shift

 

Shoulder Taps


10-10-10


Skill


Bench bar muscle ups

5-5-5


Hip to bar

3-3-3


Banded lat  pull down

10-10-10



-WOD-


(18 minutes)


3 rounds for max reps


1 minute max burpees (to a target)

1 minute max rope climbs

1 minute max double unders

3 minutes of rest