LUN
wup
4round
12 Jumping lounges
8 Banded press @2112
work on split jerk @ebb
wod 10 set every 90” 3 heavy split jerk
cout
Death by
Boxjump + swing 1+1
15’
MART
wup
3set
20”on 10” off
GTOH
D+U
Hang bar
wod
200mt OH carry plate @20/15
Then
35 hpc @60/45
30 ttb
25 bp otb
cout
B+a
MERC
wup
3 round
A – 4 rack candlestick @31×2
B – SU
C – rope hold
wod
Amrap 8’
30 rope climb for time
DU amrap
cout
4×8
Standing hollow pulldown
@3131
GIOV
W/up
20/10
Inchwarm
Kb press
Push up
Hollow rock
Skill development
Emom 16-20
3-5 Handstand to tripod
3-5 Handstand to tuck tripod
5 Lower extension to wall
7 Kick on wall from floor
Skill conditioning
Emom 7
5-7 Hspu
wod
amrap 10’
5 HSPU
10 alt DB
15 goblet squat
cout
Shoulder deload
ven
19.3
sab
open 19.3